HAM, FENNEL AND
APPLE BURGERS
PREP TIME: 20 MINS
SERVES 4 (AS A LIGHT MEAL)
2 tsp wholegrain mustard
2 Tbsp 97% fat-free mayonnaise
120g ham off the bone,
shredded
1 tsp salt-reduced tomato
sauce
1 tsp honey
3 Tbsp cider vinegar
1 /2 bulb fennel, shredded,
or 2 sticks celery, thinly
sliced diagonally
1 green apple, grated
2 cups finely shredded cabbage
NUTRITION INFO
PER SERVE 930kJ, protein 11g,
total fat 3g (sat. fat 1g),
carbs 34g, fibre 5g, sodium
801mg • Carb exchanges 2½- GI estimate medium
Now this is what
we call a real
‘hamburger’
TURKEY BÁNH MÌ
PREP TIME: 20 MINS
(+ 15 MINS MARINATING)
SERVES 4 (AS A LIGHT MEAL)2 small (110g each) baguettes
(see Cook’s Tip, page 36)
50g chicken liver pâté
1 small cucumber, thinly
sliced diagonally
140g cooked turkey or chicken
breast, shredded
1 Tbsp 97% fat-free mayonnaise
1 small red chilli (deseeded, if you
like), 1/2 chopped, 1/2 finely sliced
Handful mint leavesPickled slaw
2 small carrots, coarsely grated
75g red cabbage, shredded
1 /2 tsp grated ginger
2 tsp rice wine vinegar
1 /2 tsp caster sugar1 To make pickled slaw, combine
carrot and cabbage in a large bowl.
Combine ginger, rice wine vinegar
and sugar in a small bowl. Pour
vinegar mixture over vegies. Toss
to combine. Set aside for at least
15 minutes to pickle.
2 Halve baguettes lengthways
and spread pâté over bottom half
of each. Top with slaw, cucumber
and shredded turkey. Mix
mayonnaise with chopped chilli
and spoon over. Scatter with mint
leaves and sliced chilli. Cut each
baguette in half to serve. ■Turkey bánh mìFreshly ground black pepper
4 (50g each) round rolls, cut1 Mix mustard and mayonnaise
in a small bowl. Set aside.
2 Combine ham, tomato sauce,
honey and 1 Tbsp cider vinegar
in a bowl. Place in fridge.
3 For the slaw, combine fennel,
apple, cabbage and remaining
vinegar in a large bowl. Season
with pepper.
4 Assemble burgers by
spreading mustard mayonnaise
on cut sides of buns, pile on ham,
then some of the slaw. Serve
burgers with remaining slaw
on the side. RECIPES^ &PHOTOGRAPHYIMMEDIATEMEDIAADDITIONAL^ INFORMATION^ALISON^ROBERTS,^SHANNON^LAVERY(DIETITIAN)38 NOVEMBER/DECEMBER 2019 diabetic living
basics