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 navy 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 navy 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-color 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).
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
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 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
21
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.
CALORIES - 446KCAL
FAT - 15.6G
SAT FAT - 6G
PROTEIN - 34.5G
CARBS - 38.9G
SUGAR - 11.3G
SALT - 1.5G
FIBRE - 10G
2 PORTIONS OF
VEGETABLES & FRUITS