Post by dudette2001uk on May 30, 2015 20:55:56 GMT
ingredients
900g baking potatoes, scrubbed and cut into wedges2 medium eggs, separated½ tsp dried red chilli flakesSalt and freshly ground black pepper½ tsp paprikaLow calorie cooking spray500g lean beef mince (5% fat or less)1 small red onion sliced into thin rings, rocket leaves and 4 level tbsp tomato ketchup, to serve
For the coleslaw
200g white cabbage, finely shredded1 carrot, peeled and coarsely grated1 small dessert apple , left unpeeled, cored and coarsely grated3 tbsp fat-free natural yogurt1 level tbsp extra-light mayonnaiseA small handful of spring onions, green, tips only, roughly chopped to garnish
method
Preheat your oven to 220°C/200°C Fan/Gas 7. Line a baking tray with baking paper. Parboil the wedges for 6-8 minutes until just tender. Drain well and leave to cool for a few minutes.
Lightly beat the egg whites in large bowl with half the chilli flakes, until frothy but still transparent. Season, add the wedges and toss to coat well. Transfer the coated wedges to the baking tray in a single layer. Sprinkle over the paprika and spray with low calorie cooking spray. Bake for 20-25 minutes, turning once after 10 minutes and spraying with more low calorie cooking spray if needed.Mix together the beef mince, egg yolks and remaining chilli flakes. Season well and divide the mixture into 4 portions. Using your hands, shape each portion into a burger. Place a frying pan sprayed with low calorie oil spray over a medium-high heat and cook the burgers for 5-7 minutes on each side until cooked through.To make the coleslaw, put the cabbage, carrot and apple in a bowl. In a separate bowl, combine the yogurt and mayonnaise, then stir into the cabbage mixture. Season and garnish with the spring onions.
Tip: Great for kids! For a milder version, simply leave out the chilli flakes from both the wedges and burgers.
Burgers are suitable to freeze
900g baking potatoes, scrubbed and cut into wedges2 medium eggs, separated½ tsp dried red chilli flakesSalt and freshly ground black pepper½ tsp paprikaLow calorie cooking spray500g lean beef mince (5% fat or less)1 small red onion sliced into thin rings, rocket leaves and 4 level tbsp tomato ketchup, to serve
For the coleslaw
200g white cabbage, finely shredded1 carrot, peeled and coarsely grated1 small dessert apple , left unpeeled, cored and coarsely grated3 tbsp fat-free natural yogurt1 level tbsp extra-light mayonnaiseA small handful of spring onions, green, tips only, roughly chopped to garnish
method
Preheat your oven to 220°C/200°C Fan/Gas 7. Line a baking tray with baking paper. Parboil the wedges for 6-8 minutes until just tender. Drain well and leave to cool for a few minutes.
Lightly beat the egg whites in large bowl with half the chilli flakes, until frothy but still transparent. Season, add the wedges and toss to coat well. Transfer the coated wedges to the baking tray in a single layer. Sprinkle over the paprika and spray with low calorie cooking spray. Bake for 20-25 minutes, turning once after 10 minutes and spraying with more low calorie cooking spray if needed.Mix together the beef mince, egg yolks and remaining chilli flakes. Season well and divide the mixture into 4 portions. Using your hands, shape each portion into a burger. Place a frying pan sprayed with low calorie oil spray over a medium-high heat and cook the burgers for 5-7 minutes on each side until cooked through.To make the coleslaw, put the cabbage, carrot and apple in a bowl. In a separate bowl, combine the yogurt and mayonnaise, then stir into the cabbage mixture. Season and garnish with the spring onions.
Tip: Great for kids! For a milder version, simply leave out the chilli flakes from both the wedges and burgers.
Burgers are suitable to freeze