Proof that it is possible to make healthy, tasty burgers, these are high in protein, moderate in carbohydrate and high in dietary fibre and potassium. Other flavours work well – try chicken and tarragon or pork and coriander.
- 200 g (7 oz) lean minced (ground) turkey
- 1 small zucchini (courgette), grated
- 1 tbsp sage leaves, finely chopped
- ¼ tsp ground white pepper
- ¼ tsp ground fennel
- 1 eggwhite
- olive oil spray
- 2 x 60 g (2¼ oz) multigrain bread rolls
- 20 g (¾ oz) mixed lettuce leaves
- 1 tomato, sliced
- 1 Lebanese (short) cucumber, sliced into ribbons
Onion and fennel relish
- 1 red onion, sliced
- 1 small fennel bulb, sliced
- 1 green apple, peeled, cored and chopped
- 2 tbsp balsamic vinegar
Oven temperatures are for conventional; if using fan-forced (convection), reduce the temperature by 20˚C. | We use Australian tablespoons and cups: 1 teaspoon equals 5 ml; 1 tablespoon equals 20 ml; 1 cup equals 250 ml. | All herbs are fresh (unless specified) and cups are lightly packed. | All vegetables are medium size and peeled, unless specified. | All eggs are 55-60 g, unless specified.
Chilling time: 30 minutes
Put the turkey, zucchini, sage, white pepper, fennel and eggwhite in a bowl and mix until well combined. Divide the mixture in half and shape into two patties. Transfer to a plate, cover with plastic wrap and refrigerate for 30 minutes.
Meanwhile, to make the relish, combine the onion, fennel, apple and vinegar in a saucepan. Cover and cook over medium–low heat, stirring occasionally, for 20 minutes or until softened, adding 1 tablespoon of water if the mixture is becoming too dry. Spoon into a bowl and leave to cool for 15 minutes.
Preheat a barbecue plate or grill to medium–high. Spray the turkey patties with olive oil and cook for 4–5 minutes on both sides or until browned and cooked through.
Meanwhile, slice the bread rolls in half horizontally. Lightly spray the cut sides with olive oil and cook on the barbecue grill, cut side down, for 2–3 minutes or until lightly toasted.
To assemble the burgers, arrange the lettuce on the bases of the rolls. Add the turkey patties, relish, tomato, cucumber and some freshly ground black pepper. Replace the tops of the rolls and serve.
• Refrigerate any left-over relish in a sealed container for up to a week. Make a double batch of patties and freeze the uncooked patties in resealable plastic bags for up to 3 months.
Nutrition (per serve)
Energy: 1680 kJ
Protein: 34 g
Carbohydrate: 44 g
- Starches: 25 g
- Sugars 19 g
Protein:carbohydrate ratio, 0.77
Fat: 7 g
- Saturated fat: 1 g
- Unsaturated fat: 6 g
Saturated:unsaturated ratio, 0.17
Fibre: 11 g
Sodium: 670 mg
Potassium: 1290 mg
Sodium:potassium ratio, 0.52
Gluten free? No