Warming flavours of the (hopefully) Indian summer in a single handheld beautiful parcel of goodness and low in syn! If we don’t have an Indian summer the good news is these flavours mingle well into the autumnal weather too!
You don’t have to serve this in a bun, you could always serve in lettuce wraps or with some pilau and salad!
500g chicken thigh or turkey mince (anything under 5% is free)
1 white onion finely diced, 2 tbsp tomato purée, 1 tsp grated garlic, ginger, cumin, coriander, smoked paprika.
1/2 Tsp salt, chilli flakes and pepper and bicarbonate soda
1 egg yolk
1 red onion and ripe tomato in 2cm slices
6 tbsp 0% fat Greek yoghurt,
1 tbsp finely chopped mint, 3 tbsp finely chopped coriander,
6 tbsp mango chutney (syns here but really makes the burger)
1. Fry the forced onion with low cal spray until it softens.
2. Add the garlic, ginger, ground cumin and coriander, chilli flakes, salt, pepper and paprika and add a splash of water and cook for 10 minutes. Set aside to cool.
3. While the mix is cooling mix the yoghurt with the coriander and mint and a pinch of salt and pepper and soak the slices of onion in some white vinegar.
4. Mix the cooked onion into the mince with the bicarbonate and egg yolk, mix well until the mixture is almost like a paste.
5. Lay out some greaseproof paper and divide the mix in the bowl into 6. Keep your hands damp so the mixture doesn’t stick to your hands and shape each section into a patty of whatever size and thickness you want. When you have shaped the patties, put them on the greaseproof paper.
6. Spray a frying pan with low-calorie spray and turn the heat to high, sprinkle salt over the burgers as this helps them to colour and caramelise. Put the salt side down in the pan and sprinkle over more salt, you only want to fry 2-3 burgers at a time so get your oven warm while you do the rest. (if you make some chips to go with your burgers just put the burgers in with the chips in the oven).
When I have these burgers, the best way is to go all the way. I will use my HEB or have it to the side outside of the bun, but here is how it usually goes down. I toast my bun lightly, then on the bottom spread on my mango chutney, some lettuce, the burger goes on then the onion and tomato slices and I spread the top of my bun with the coriander mint yoghurt.
If I plate it up I will put the burger on a bed of salad next to some Sw chips or SW pilau rice (you can the recipe under basics) then put my onion and tomato on top and drizzle over the mango chutney and the yoghurt.
Love Emily x