Heart healthy recipe of the week

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Healthy cherry burger served with rooster oven chips
Cherry burger

Healthy cherry burger served with rooster oven chips

Serves: 4
Preparation: 15 min
Cooking: 20 min

Ingredients: 
4 medium sized Rooster potatoes
1 small sweet red onion

340g lean minced beef or turkey
120g finely chopped dried cherries
100g wholewheat breadcrumbs
1 peeled and crushed clove garlic
1 tbsp Balsamic vinegar
2 tsp Dijon mustard
1 tsp Worcestershire sauce
4 wholewheat, split english muffins
8 lettuce leaves
2 large beef tomatoes
Freshly ground pepper
Best with Creamy or Fluffy potatoes

Method: 
1. Preheat the oven to 200°C / Gas mark 6.  Wash but don't peel your potatoes and slice into chips arounf 1cm width and 1cm depth.

2. Place the chips onto the baking tray and lightly spray with rapeseed oil.  Use your hands to coat each chip in oil and place into the oven for 40-50 minutes. 

3. Place the lean minced turkey (for a much lower saturated fat content) in a large bowl and gently mix in the dried cherries, breadcrumbs, garlic, vinegar, mustard, Worcestershire sauce and black pepper until combined. 

4. Divide the mixture into 4 equal portions and form your burgers. Use damp hands to form the burger shape as this will stop them sticking to your fingers.

5. Now cook either on a fat-reducing grill, under the grill or by dry-frying (using a non-stick pan and not adding in any extra fat). Make sure that the heat is high and the burgers are cooked
quickly so they are still moist in the middle but charred on the outside.

6. Meanwhile, toast your muffins and slice up the beef tomatoes.

7. Serve as an open burger with the meat on one side and the lettuce, tomatoes and onion on the other, alongside the oven chips.

 

Enjoy family time this BBQ season with our feature recipe.  When made with turkey mince and only a light spray of rapeseed oil this fruity burger makes a delicious heart-healthy alternative to the summer BBQ favourite.  Unlike commercial varieties, this home style burger is low in saturated fat, gives just the right flow of good fats and even contains a portion of dried fruit, adding one of your 5-a-day without tipping over on the sugar.  

There’s a caution light on the salt in this recipe due to the bread, so we’d suggest looking out for low salt options when shopping or baking at home.  Remember your daily limit of 6g, which this recipe is well under and manage your meals throughout the rest of the day with fresh low salt foods.
Whatever you do don’t cut back on the carbs.  The bread in this recipe offers you the recommended level of starchy carbohydrates to help keep your arteries healthy and the potassium packed potatoes in the oven chips will keep your blood pressure in shape.  At under 600 calories, no need to loosen your belt either.  

For more healthy potato recipe ideas go to Albert Bartlett Heart Healthy Recipes