Issue 042
October 2008
Turkey burger with mango chips
Method
1. If using the onion, sweat this in olive oil and soften this down. When softened, allow it to cool.
2. Mix the Turkey mince in a bowl with salt and pepper. Season with some chilli flakes if you like.
3. Shape the burgers into palm-sized patties and make these nice and even.
4. When you have made these patties, place a second frying pan on the stove and allow this to heat up.
5. Once hot, add the patties. Do not overcrowd the pan as this will bring down the temperature and not allow the burgers to caramelise.
6. Once frying, peel the skin from your mango. If you can’t do this, don’t worry, cut to one side of the mango avoiding the stone in the middle. Now you can peel the edge off and work your way in. Cut the mango into chips to go with the burger theme.
7. Turn your burger over and colour lightly on the other side. You may want to put the burgers in the oven for about 3-4 minutes to ensure they are cooked through, this all depends on how thick you make your patties.
8. Cut your tomato into slices and arrange on your burger bun. Add your salad, slice the beetroot and set aside.
9. Place your burger on top of this – if you are not watching your figure,
drop a little mayo on the top of this. Add your beetroot and enjoy!
What you’ll need...
200g Minced Turkey
40g Diced onion diced (optional)
1 each Burger bun
1 each Tomato
30g Lettuce or mixed leaves
1 each Mango
1 each Beetroot
Always wanted to know...
Is beetroot good for you?
You either love it or hate it, either way beetroot is back! It can be eaten hot or cold, however a boiled beetroot is more nutritious than a raw one. Beetroot can actually make you happy! It contains trytophan (also found in chocolate) which contributes to feeling good. It also contains betaine, a substance that relaxes the mind and is used to treat depression. Beetroot is virtually fat free and low in calories and helps to keep blood sugar levels stable, which in turn helps keep your heart, brain and bones healthy. So, there’s more to this great British vegetable than you think.
Hywel Teague Editor Fighters Only www.fightersonlymag.com
Chicken and watermelon salad with mint and chilli
Method
1. Take some cooked chicken strips and place in a mixing bowl and season with salt and pepper.
2. Add the diced watermelon.
3. Cut the mint leaves as fine as possible. When cut, add to the melon.
4. Squeeze the lime into a small mixing bowl.
5. Add the sweet chilli sauce to this and mix. If it needs a touch more lime, squeeze this in.
6. Pour this dressing over your salad. Chop the nuts and add to this.
7. Eat and enjoy!
This salad is quick to make and very flavoursome. You can replace your chicken with duck, but the rest should remain the same. The chilli and lime is a classic mix and works very well with the melon and peanuts.
What you’ll need...
150g Cooked chicken meat
100g Diced watermelon
5 leaves Mint
1 whole Lime
200g Chilli sauce
30g Peanuts
Always wanted to know...
Are peanuts good for you?
Peanuts, often derided as unhealthy party food, contain the same amount of beneficial chemicals as strawberries, researchers have found. They contain about 28% protein, 50% oil and 18% carbohydrates. They are a powerhouse of good nutrition that can dramatically reduce the risk of heart disease. They’ve also been shown to play an important role in helping to lower ‘bad’ cholesterol levels and raise ‘good’ cholesterol levels. In addition, they can help dilate blood vessels and prevent hardening of the arteries. Nuts might be considered health food, but that’s not a license to overindulge. When you add nuts to your diet you add calories along with the health benefits - so it’s important to decrease calories from other sources to avoid weight gain.
Here are some ways to add healthy nut fat to your diet:
Top hot or cold cereal with nuts for a nourishing breakfast.
Sprinkle almonds on top of yogurt.
Use fat-free salad dressing and add nuts to your salads
Use nuts to replace croutons in salads or soups.
Bring pasta to life by sprinkling it with chopped nuts.
Add nuts to bread, pancakes, waffles, or muffins.
Mix nuts into lite cream cheese for a delicious spread.
