Healthy Burgers With Sweet Potato Crisps

Wednesday, February 12, 2020, in Nutrition, Recipes by

The classic burger gets a healthier makeover with the lot! All just as tasty as the not-so-healthy traditional fare, but much kinder to your waistline. Plus, learn to make your own crispy chips at home using sweet potato! You'll never buy store bought again.

Serves 4

INGREDIENTS

Patties

500g of quality minced beef
Handful of fresh parsley, finely chopped
1 free-range egg
Pinch of sea salt and pepper
¼ tsp of each turmeric, nutmeg, cumin
½ fresh chili (or to taste)
½ brown onion, finely diced
1 clove of garlic, crushed
2 tbsp grated parmesan
1 tbsp olive oil
3 tbsp quinoa flakes
Store bought beetroot relish or see recipe below
4 mini wholegrain rolls

Beetroot Relish

2 whole raw beetroot, washed and ends trimmed
1 tablespoon pomegranate molasses
2 tablespoons fresh squeezed lemon juice
1 tsp of honey
Pinch sea salt

Baked Sweet Potato Crisps

1 medium sweet potato, very thinly sliced (best to use mandolin slicer)
1 tbsp of garlic, crushed
1 tbsp of olive oil or coconut oil
2 tsp of rosemary (fresh or dried, roughly chopped)
a pinch of salt and pepper

Roasted Garlic Dressing

1 bulb of garlic
¼ cup of tahini
1 tsp of cumin
1 tsp of coriander
2 tbsp of lemon juice
1 tsp of apple cider vinegar
Pinch of cayenne pepper/ground chili (to taste)

 

 

METHOD

Note: If you’re making the relish, you can prepare the garlic dressing at the same time. After you’ve prepared the relish and garlic dressing and popped into the oven, you can start on the patties.

Beetroot Relish

1. Preheat oven to 200 C
2. Wash beetroot, cut off ends, wrap in foil and place in oven for 45-60 minutes, depending on the size of your beetroot
3. Remove beetroot from oven and allow to cool while still in foil
4. Unwrap the foil and remove outer skin of beetroot
5. Grate beetroot into a bowl and mix through the rest of the relish ingredients. Refrigerate until needed.

Roasted Garlic Dressing

1. Wrap bulb of garlic in foil, place in hot oven (200 C) for 40 minutes. Then remove from oven, unwrap foil and allow to cool
2. Once cooled slightly, gently squeeze the garlic out of each clove into a bowl
3. Add the rest of the dressing ingredients and blend using a hand stick blender, or in a food processor until it reaches a smooth consistency. Set aside until needed

Patties

1. Once relish and/or garlic dressing is done, preheat (or reduce the oven temperature) to 180 C
2. Place all ingredients except for the olive oil in a bowl and combine well using your hands
3. Divide mixture into 4 balls and slightly flatten with hands
4. Set patties in fridge for about 20 minutes to firm up, then allow to rest back to room temperature for roughly 5 minutes.
5. Heat olive oil in pan, sear patties for about 3-4 minutes (each side), then place on a foil lined baking tray in oven for about 15 minutes. They should be a little pink inside and nice and juicy.
6. Meanwhile, prepare the sweet potato crisps (as per method below) and pop in the oven with the patties.
7. Once patties and crisps are cooked, slice rolls into two, toast very lightly in toaster or on a griddle pan, and then assemble your burgers by placing the pattie, lettuce or spinach leaves, tomato, avocado, relish, and garlic dip. Serve with each burger with a handful of crisps.

Sweet Potato Crisps

1. Mix olive oil, garlic, salt, and half the rosemary in a bowl
2. Coat sweet potato slices in bowl and place on lined baking tray
3. Sprinkle over the rest of the rosemary and an extra sprinkle of sea salt (if desired)
4. Bake in the oven for about 10 minutes, or just until the edges begin to curl up. Make sure you keep a really close eye on these, as they can burn very quickly (baking time can depend on thickness of crisps)
5. Once cooked, allow to cool completely on baking tray before assembling and serving

The Right Balance is a health and nutrition communications consultancy specialising in media and public relations, copywriting, health speaking, recipe development and corporate and community wellness initiatives.

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