Turkey Burgers

Deliciously moist, low fat turkey burgers, topped with a chunky sweet chilli, tomato and onion salsa, served with paprika potato wedges and home made coleslaw.

Makes a great Friday or Saturday night, takeaway style meal.

Serves 4 | 9 ProPoints/420 Calories per portion (approx)

Ingredients
350g lean turkey breast mince
1 tspn mustard seeds (optional)
1/2 tspn nutmeg (optional)
2 sticks celery
2 large onions
2-3 garlic cloves
3 large red chilli (medium heat)(optional)
40g porridge oats
1 egg white
Coriander or flat leaf parsley (large bunch)
4 baking potatoes (700g total weight)
1 tspn paprika
1/2 cabbage 
2 large carrots
2-3 tbsp low fat/fat free mayonnaise
2 large tomatoes
1 tspn oil (olive or rapeseed)
1 tspn artificial sweetener
Salt and pepper
 
Method
Note: Below, we provide recipes for the individual parts of the dish. Time the preparation/cooking according to your cooking equipment, so that all the parts are ready for serving at approximately the same time.

Turkey Burgers:
1) Very finely chop 1 onion, the celery, 2 red chilli and the garlic cloves. Add to a large pan or wok, along with the mustard seeds and a few squirts of 1Cal spray oil. Gently fry until the onions and celery are soft (if they start to stick before they soften, add a dash of water). Add the porridge oats and continuing frying for another minute. Remove from the heat and allow to cool for 15-20 minutes.

2) Once the onion, celery and porridge oat mixture is cool, add the turkey mince, nutmeg, chopped parsley or coriander, a pinch of salt and pepper and egg white and mix thoroughly with your hands until well combined.

3) Split the mixture into 4 portions, form into balls in your hand, push gently into patties (but not to thin) and place on a non-stick mat on a baking tray.

4) Bake in a 190 Celsius oven for around 30 minutes, turning half way through.

Potato Wedges:
1) Cut each potato in half length ways. Cut each half in half again and half once more if the wedges are still too thick. Place in a bowl of salted water and allow to stand for around 15 minutes to remove excess starch.

2) Drain the wedges and pat dry with kitchen paper. Return to the bowl, along with the paprika and a pinch of salt and pepper and a few squirts of 1Cal spray oil. Mix thoroughly so all the wedges are coated.

3) Place the wedges on a baking tray and bake in a 190 Celsius oven for 30-35 minutes until the wedges are soft inside and beginning to crisp on the outside. Turn the wedges once or twice during cooking.

Coleslaw:
1) Finely chop 1/2 an onion, carrots and cabbage - it may be easier to use the 'shredding plate' attachment of a blender, if you have one.

2) Place the chopped vegetables in a bowl and add a pinch of salt and pepper and the mayonnaise and mix thoroughly.

Salsa:
Chop 1/2 an onion, finely chop 1 chilli and cut the tomatoes into small chunks. Add everything to a small bowl, along with the oil, finely chopped parsley or coriander, artificial sweetener and a pinch of salt and pepper. Mix thoroughly. The salsa should be quite chunky.

Serving:
Serve each person with a burger, topped with some salsa, a quarter of the wedges and a quarter of the coleslaw.

Notes/Ideas
You can of course serve the burger in a bread roll. We prefer small, round, wholemeal rolls. Adjust the calories/ProPoints accordingly. Often, we slice the tomato and onion to serve in the roll with the burger, instead of making the salsa.

For a slight Mexican style twist to the burgers, leave out the nutmeg and add 1/2 tspn of both cumin and coriander powder instead. You can add the same to the wedges also, leaving out the paprika.

Check the different brands of mayonnaise in your local shop/supermarkets, as some are lower in fat than others.  We used the low fat 'Be Good to Yourself' mayonnaise from Sainsbury's.

Substitute the potato with butternut squash, cooked the same way, for a lower calorie/ProPoint meal.

Use lean mince beef instead of turkey mince. This will increase the fat content, calories and ProPoints though.