NUTRITION INFO
PER SERVE 2030kJ,
protein 30g, total
fat 21g (sat. fat 5g),
carbs 41g, fibre 8g,
sodium 495mg- Carb exchanges 2½
- GI estimate low
- Gluten-free option
Turkey coriander
burgers with guacamoleTURKEY CORIANDER
BURGERS WITH
GUACAMOLE
PREP TIME: 15 MINS
COOK TIME: 15 MINS
SERVES 4 (AS A MAIN)
400g lean turkey breast mince
1 tsp Worcestershire sauce
85g fresh breadcrumbs, made
from low-GI, high-fibre bread
1 Tbsp chopped coriander
1 large red onion, finely chopped
Freshly ground black pepper
1 large ripe avocado
1 small red chilli, deseeded,
finely chopped
Juice of 1 lime
4 (80g each) ciabatta rolls,
cut in half through the middle
100g (1/2 cup) drained, roasted
red pepper strips in vinegar,
roughly chopped1 In a medium bowl combine
mince, Worcestershire sauce,
breadcrumbs and half each of the
coriander and onion. Season with
pepper. Form into 4 patties. Place
on a plate, cover and place in
fridge until ready to cook.2 Meanwhile, for guacamole,
mash avocado in a medium bowl.
Add chilli, lime juice and remaining
coriander and onion. Season with
pepper. Stir well to combine and
then chill in fridge.
3 Preheat a chargrill pan or
barbecue on medium. Spray rolls
lightly with cooking spray. Add
rolls, cut-side down and cook for
1 minute or until warmed through.
Remove rolls from heat. Set aside.
Spray patties with oil and add to
barbecue. Cook for 4-5 minutes
each side or until cooked through.
4 Top bases of rolls with patties,
then guacamole and pepper strips.
Put on top half of rolls and serve.COOK’S TIP
You can replace the turkey
mince with chicken breast mince.LAMB, SPINACH &
RICOTTA BURGERS
PREP TIME: 15 MINS
COOK TIME: 20 MINS
SERVES 4 (AS A MAIN)2½ Tbsp olive oil
4 small brown onions, 2 halved
and finely sliced, 2 grated
1 Tbsp cumin seeds
200g baby spinach leaves
300g lean lamb mince
3 Tbsp reduced-fat ricotta
Freshly ground black pepper
6 Tbsp reduced-fat Greek-style
natural yoghurt
½ small bunch mint leaves,
finely chopped
4 (70g each) seeded buns or
gluten-free rolls, split in half
1 large tomato, sliced1 Heat 2 Tbsp oil in a large
non-stick frying pan over
medium heat. Add sliced
onions and cumin seeds. Stir
well. Reduce heat to medium-low and cook, stirring occasionally,
for 20 minutes or until onions
soften and start to caramelise.
2 Meanwhile, put spinach in a
colander and pour over a kettle
of boiling water to wilt. Squeeze
spinach to remove as much
liquid as possible. Roughly
chop and put in a large bowl.
3 Add mince, grated onion,
ricotta and pepper to spinach.
Mix until well combined. Shape
into 4 patties. Heat remaining oilin a large non-stick frying pan
over medium heat. Add patties
and cook for 4-5 minutes each
side, or until cooked through.
4 Combine yoghurt, mint and
pepper in a bowl. Spread a little
on roll bases. Add tomato and
patties. Top with onions and roll
tops. Serve yoghurt mix on side.COOK’S TIP
You can replace lamb mince
with extra lean beef mince. ➤GFObasics