TURKEY AND SAGE BURGERS WITH ONION AND FENNEL RELISH

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.

Serves: 2

Preparation time: 15 minutes + 30 minutes chilling

Cooking time: 30 minutes

Ingredients

200 g (7 oz) lean minced (ground) turkey

1 small zucchini (courgette), grated

1 tablespoon sage leaves, finely chopped

¼ teaspoon ground white pepper

¼ teaspoon 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 tablespoons balsamic vinegar

Method

1. Put the turkey, zucchini, sage, white pepper, fennel and egg white 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.

2. 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.

3. 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.

4. 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.

5. 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.

Notes: 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 information per serve:

Energy: 1680kJ
Protein: 34g
Carbohydrate: 44g
– Starches: 25g
– Sugars: 19g
Fat: 7g
– Saturated fat: 1g
– Unsaturated fat: 6g
Fibre: 11g
Sodium: 670mg
Potassium: 1290mg

Exchanges: 3

Recipes and Images from Reversing Diabetes by Dr. Alan Barclay (Murdoch Books)