SEPTEMBER 2017 recipes+ 17White Bean
& Pork Patties
SERVES 4 PREP 20 minutes
- 20 minutes to chill COOK 20 minutes
COST $3.50 a serve
400g can butter beans, rinsed
500g pork mince
1 red onion, finely chopped
1½ tablespoons chilli sauce,
plus 1 tablespoon extra
1 tablespoon fish sauce,
plus 2 teaspoons extra
1 tablespoon chopped coriander,
2 cloves garlic, crushed
⅓ cup plain flour
2 eggs, lightly whisked
2 cups panko (Japanese dried
breadcrumbs)
Vegetable oil, to shallow-fry
1 teaspoon caster sugar
2 tablespoons rice wine vinegar
1 lime, juiced, plus wedges, to serve
400g bought kale coleslaw mix
1 Using a fork, lightly mash beans in a large
bowl. Add mince, onion, chilli sauce, fish
sauce, coriander and garlic; mix well. Using
damp hands, shape mixture into 12 patties.
2 Place flour, egg and panko in 3 separate
shallow bowls. Dust patties in flour, shaking
off excess. Dip into egg, then panko to lightly
coat. Place on a plate. Cover with plastic
food wrap; chill for 20 minutes.
3 Heat oil in a large heavy-based frying pan
over moderate heat. Shallow-fry patties, in
batches, for 4 minutes each side or until
cooked. Drain on paper towel.
4 Whisk the sugar, vinegar, juice and
extra sauces in a jug. Serve patties with
the kale coleslaw mix, dipping sauce
and lime wedges..
family flavour
+ LEGUMES Canned beans and
lentils are an excellent source of
protein, without the saturated fat
content of meat.
+ QUINOA This wheat-free grain
has a high protein content. Use in
salads and patties.
+ AVOCADOS An excellent source
of unsaturated fat, they don’t contain
cholesterol. They’re also a great
source of vitamin C and folate.
+ SILVERBEET Like spinach and
kale, it’s a member of the chard family- and an excellent source of vitamins
A, K and C, iron and magnesium.
SUPERFOODS
KNOW-HOWTOP TIP
No kale coleslaw
mix? You can
make your own
by combining
shredded kale,
chopped green
onion, shredded
carrot and
chopped mint