Burgers: Low Cal & Healthful

I haven’t done the numbers on these, but compared to beef burger & fries in a burger bun, this lot wins hands down:

  • lean turkey mince burgers
  • sweet potato & chickpea burgers
  • tomato salsa
  • avocado & mango salsa
  • homemade pita

The tomato salsa and pitas are leftovers from the halloumi lunch we had. Everything else we prepped this afternoon for a quick cooking after starting the new US version of House of Cards on Netflix.

Soph was making the lean turkey mince burgers. It’s a mix of:

  • lean turkey mince
  • oats
  • red onion
  • chilli
  • garlic
  • fresh coriander
  • ground cumin
  • mustard powder
  • paprika
  • Worcestershire sauce
  • egg
  • salt & pepper

Turkey Mix

And then make into patties.

Turkey PattiesFor the sweet potato & chickpea burgers I’m basically following this recipe from CookSmarts. I start by roughly chopping the sweet potato then microwaving for 8 minutes in a covered bowl with a splash of water. Even then some were a bit tough… but there’s more cooking later so hopefully it’ll be OK.

Nuke Sweet Potato

This goes in the food processor with a chopped onion, 2 tsp of garam masala, a can of chick peas, plus salt & pepper.

Ready to blitz

After some blitzing and scraping down, you’ve got your basic mix.

Sweet Potato Mix

Then I mix in a cup (I’ll let it go in this recipe) of frozen peas.

Add peas

Then it’s making into patties, and into the fridge with the turkey burgers.

FridgeFor the avocado & mango salsa, I mash up chillies, garlic, selt & pepper, and some fresh coriander.

Pestle

This gets added to chopped red onion, spring onions, torn up fresh coriander.

Add to chopped

This has the juice of two limes to it. As limed don’t have seeds like lemons do, you can just roll them on the counter, cut in half, then turn inside out to get all the juice out of them.

Lime

Soph taught me how to deal with mangos. Start by cutting down either side of the stone in the middle.

Mango

Then score in both directions, and turn inside out to get a hedgehog, and then it’s easy to cut off the chunks you need.

Hedgehog

 

Scoop out the avocado, and then mix together before putting in the fridge.

SalsaWe tore ourselves away from House of Cards on Netflix to cook things up. Firstly the burgers get fried to brown them off and get those lovely tasting Maillard reactions going.

Fry Turkey

 

Fry Chickpea

 

Then it’s into the oven at 180c fan for 15mins to cook through. We checked the turkey burgers had got to 75c internally, and it was time to plate up!

Burgers!

 

It was delicious. All the flavours worked really well together. Spicy and warm burgers and bread, with tangy and fresh salsas. And all pretty damned healthy to boot!

We then ate lots of flapjack… :S

 

 

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