Try this free recipe from Jamie Oliver’s Super Food Family Classics.
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!
ITALIAN SUPER-FOOD BURGERS with BALSAMIC ONIONS, MOZZARELLA & SLAW
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 rocket
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 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 rocket, and serve.
Sat Fat: 6g
2 portions of veg and fruit
Super Food Family Classics by Jamie Oliver is published by Penguin Random House
Jamie Oliver Enterprises Limited (2016 Super Food Family Classics)
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