we all love eating fatty foods as we have to admit that they do taste better. but recently i have noticed that i am more inclined to crave healthier options and i have been exploring ways to create healthy dishes at home.
I have been playing around with the idea of making fatty foods in a more healthy way but without leaving out or losing flavour as well as satisfaction from wolfing it down. I have to admit that now and again if i am out for a meal i do like to order a burger with all the trimming and fries all washed down with a coke or a pint or both. this one meal can pack a whopping 2000 calories easily depending on how its cooked and thats a whole day on a plate!
so i came up with the concoction below and it packs flavour, looks amazing and it will definitely win you brownie points if you prepare it for a loved one as a romantic meal at home that saves both calories and pennies. RESULT!
the flavours can be tweaked using different spices and herbs without affecting the calorie count or cost too much, and i promise you that if you whip up a batch of these for a mid-week meal or a chilled friday night feast, your other half will be amazed!
For veggies you could use quorn mince instead of turkey and im sure it will give the same impression.
4 tsp olive oil
500g turkey mince (look at the fat % on the packet and decide on the lower fat option)
50g fresh breadcrumbs, wholewheat is healthier.
3 garlic cloves, finely chopped
50g coriander finely chopped
zest and juice of one lime
3 or 4 sweet potatoes cut into wedges
4 wholemeal bread rolls.
some salad for burger garnish
sauces such as ketchup or low fat mayonnaise.
- preheat the oven to 200oC so that it is piping hot for when you need it.
- Place the olive oil in an oven dish and put in the oven so that the oil heats up – leave it 5-10 minutes max but keep an eye for it starting to spit.
- once the oil is hot remove the oven dish from the oven and place the sweet potato wedges in the oil. be very careful as the cold wet wedges will cause the oil to spit and spark.
- place the oven dish in the oven for 40-45 minutes to allow the wedges to roast. Turn them half way through and just keep an eye on them so that they don’t burn.Sweet potatoes are seen to be healthier than normal potatoes as they are generally baked instead of fried and they contain a lower glycemic index meaning the body processes them slower and releases energy over a longer period of time leaving you feeling less hungry than with normal potatoes.
- in a food processor place the garlic, breadcrumbs, coriander, chilli sauce, lime zest and bliss into a fine powdery consistency. the lime zest will give the burgers a fresh taste and the chilli sauce is just enough to give the burgers a gentle heat. If you are a spice monster then perhaps you want to add more chilli sauce. if you can’t handle spice then you can replace the chilli sauce with the same amount of ketchup, BBQ sauce, mayonnaise or HP Brown sauce.
- place the turkey-mince into a mixing bowl and add the breadcrumb mix. combine the bread mix with the turkey mince and make sure that all of the ingredients are well mixed through. form into 4 normal size patties.
- heat a frying pan and add a tiny splash of olive oil. once the pan is hot add the burger patties and cook on each side for 5 minutes. This will help the burgers hold their shape.
- once the burgers are cooked on either side, remove them from the frying pan and place on an oven tray and place them on a lower shelf in the oven for 10-15 minutes, or until they are completely cooked through. the cooking time will depend on the thickness of your patties.
- whilst everything is in the oven, take your whole-wheat burger buns and slice them through.
- Heat the frying pan again and gently toast the burger buns in the pan until they are lightly browned.
- once the wedges and burgers have been properly cooked in the oven remove them from the oven and begin to assemble your feast.
if its simply a mid-week meal then no need to go all out and make them look amazing. but if this is cheap date night then its worth putting in the effort to make the burgers look amazing and have the wow factor.
if you are using sauces then go easy on the amount that you use as this will only push up the calories but if you don’t care for calories then add more toppings to suit your taste. i added sliced dill pickle and sliced jalapeno onto my burger and it was YUM.
gently season the sweet potato wedges with salt and pepper ( you can also add paprika or garam-masala if you want some more flavour) and then place them on the plate next to your burger.
in total from pre heating the oven to chopping and patty making through to plating up this monstrous burger, you will use no more than 45 minutes and i can guarantee that these burgers and “chips” will put a smile on any face and definitely win you brownie points with your other half. next time the kids are screaming for burgers get them involved in making these and let them feel proud of the fact that they have made amazingly healthy food.
send me pics and comments of how you get on and how you tweak your burgers!