Salsiccia e Broccoli Burger

The Salsiccia e Broccoli Burger combines the rich flavors of Italian sausage with the health benefits of broccoli, all nestled in a hearty whole-grain bun. This unique burger is perfect for those seeking a nutritious twist on a classic dish, offering both taste and satisfaction.

Salsiccia e Broccoli Burger
30 minutes
Difficulty: Medium
Italian
450 kcal

Ingredients

  • Italian sausage (bulk or casing removed) - 250 grams
  • Broccoli florets - 150 grams
  • Garlic - 2 cloves, minced
  • Olive oil - 1 tablespoon
  • Whole grain burger buns - 2
  • Parmesan cheese, grated - 30 grams
  • Salt - 1/2 teaspoon
  • Black pepper - 1/4 teaspoon
  • Red pepper flakes - 1/4 teaspoon (optional)
  • Lettuce leaves - 2
  • Tomato slices - 1 medium, sliced
  • Balsamic vinegar - 1 teaspoon

Steps

  1. In a skillet, heat the olive oil over medium heat and add minced garlic. Sauté for 1-2 minutes until fragrant.
  2. Add the broccoli florets to the skillet, season with salt, black pepper, and red pepper flakes if using. Cook for about 5-7 minutes until tender but still vibrant.
  3. In a separate bowl, combine the cooked broccoli with the Italian sausage and grated Parmesan cheese. Mix well until fully incorporated.
  4. Form the sausage and broccoli mixture into two patties, about 1.5 cm thick.
  5. Heat a grill or non-stick pan over medium-high heat. Cook the patties for about 5-6 minutes on each side, or until they are cooked through and have a nice sear.
  6. While the patties are cooking, lightly toast the whole grain burger buns on the grill or in a toaster.
  7. Assemble the burgers by placing a sausage and broccoli patty on each bun, adding lettuce, tomato slices, and a drizzle of balsamic vinegar before closing with the top bun.
  8. Serve immediately and enjoy your healthy Italian burger!

Nutrition

  • Calories: 450
  • Protein: 27 g
  • Carbs: 38 g
  • Fiber: 5 g
  • Sugar: 3 g
  • Sodium: 800 mg
  • Cholesterol: 60 mg
  • Total Fat: 25 g
  • Saturated Fat: 8 g
  • Unsaturated Fat: 15 g
  • Water: 0.25 L

Health Benefits

  • High in protein from the Italian sausage and Parmesan cheese.
  • Broccoli adds fiber, vitamins, and antioxidants, promoting digestive health.

Tags

ItalianHealthyBurger