ITALIAN SUPER-FOOD BURGERS
BALSAMIC ONIONS,
MOZZARELLA & SLAW
The secret here is to use lean minced
beef, which is just as protein-packed
as the higher-fat stuff, bulked up
with high-fibre cannellini beans. We
even get a bit of mozzarella, too!
Serves 6
Total time: 40 minutes
2 small red onions
100ml cheap balsamic vinegar
500g lean minced beef
1 x 400g tin of cannellini beans
1 large free-range egg
6 wholemeal buns
2 tablespoons sesame seeds
½ a small white cabbage (500g)
3 tablespoons natural yoghurt
1 heaped teaspoon English mustard
1 teaspoon dried red chilli flakes
1 lemon
olive oil
1 x 125g ball of mozzarella cheese
2 sprigs of fresh rosemary
2 ripe mixed-colour tomatoes
100g arugula
Preheat the oven to 200ºC/400ºF/
gas 6. Peel the onions, finely slice into
rounds and place in a bowl. Add the
balsamic and a couple of good pinches
of sea salt to draw out excess moisture
(you’ll drain the liquor off, so don’t
worry about the amount of salt).
Put the minced beef into a bowl with a
big pinch of black pepper and a small
pinch of salt. Drain and add the beans.
Separate the egg and add the yolk to
the mixture, then scrunch together
really well with clean hands. Whisk the
egg white, halve your burger buns, put
back together, brush just the tops with
egg white, then scatter over the sesame
seeds to create a nice, even layer (you
18
SUMMER 2017
can even make stencils for a bit of fun,
if you want to get the kids involved).
Pull off any tatty outer leaves from the
cabbage. Very finely slice it, ideally
on a mandolin (use the guard!). In a
large bowl, toss the cabbage with the
yoghurt, mustard, chilli flakes, lemon
juice and a pinch of black pepper.
Divide the burger mixture into six equal-
sized balls. Place two large non-stick
ovenproof frying pans on a medium-
high heat with 1 teaspoon of oil in each
(or cook in batches). Add three balls
of mixture to each pan, gently squash
into patties about 2cm thick, cook for
2 minutes, or until golden, then flip
over. Top each burger with a slice of
mozzarella and strip in the rosemary
leaves around them. Pop into the
oven for 2 minutes so the mozzarella
melts, with the buns alongside to warm
through. Slice the tomatoes and divide
between the bun bases with the cheesy
burgers, crispy rosemary and balsamic
onions, then pop the tops on, toss the
slaw with the arugula, and serve.
2 PORTIONS OF VEGETABLES & FRUITS
CALORIES - 446KCAL
FAT - 15.6G
SAT FAT - 6G
PROTEIN - 34.5G
CARBS - 38.9G
SUGAR - 11.3G
SALT - 1.5G
FIBRE - 10G