Low-fat barbecue burgers

Whether you're a devout carnivore or prefer less meat on your plate, we've given you two deliciously healthy choices to rustle up this summer.

Low-fat barbecue burgers

Take your pick from jerk turkey burgers, or sweet potato patties. Either way, you won’t be disappointed.

Jerk turkey burgers

Serves 4

Don't be fooled in thinking that turkey is just a Christmas favourite. When cooked with some love, turkey will have you wondering why you don't eat this meat more often. It's lean, easy to prepare and widely available. Mixed with some Jamaican seasoning it's also pretty damn delicious. 

Ingredients  

Burger

  • 450g minced turkey
  • 1 green apple peeled cored and grated
  • 1 tbsp jerk seasoning
  • 5 chopped spring onions
  • 25g breadcrumbs
  • Salt and pepper
  • 1 tbsp oil – coconut or olive

Toppings

  • 4 wholemeal bread buns or rolls of your choice
  • 1/2 mango, peeled and sliced lengthways
  • 1/2 x cucumber sliced lengthways
  • Lettuce leaves
  • 1 red onion sliced
  • 2 tomatoes sliced
  • 1 chopped red chilli

Method

  1. Get the BBQ going. As it heats up add the apple into a bowl with the turkey, breadcrumbs, seasoning and spring onions into a bowl. Form into 1 inch thick burgers and make a small indentation in the middle with your thumb.
  2. Brush the burgers with either olive oil or coconut oil and pop on the barbecue. 
  3. Cook the burgers on each side until the meat is browned, the time will vary but should take between 5 - 10 minutes. 
  4. Serve up on the wholemeal buns with our toppings below and dig in.

Sweet potato burger

Serves 4

This burger feels like a tasty treat although it's filled with all manner of good stuff. Sweet potatoes contain heaps of beta-carotene and fibrous black beans give you a decent dose of protein. Not a bad combo at all when it tastes this good. 

Ingredients

Burger

  • 3 sweet potatoes
  • 1 tin black beans in salted water
  • 50g dried brown rice – white rice is fine
  • 40g ground almonds or plain flour
  • 2 finely chopped red onions
  • 1 tbsp oil - coconut or olive
  • 1/2 tablespoon ground cumin
  • 1 tsp smoked paprika
  • 1/4 tbsp salt and pepper 

Toppings

  • 4 wholemeal bread buns or rolls of your choice
  • Lettuce leaves
  • 5 chopped spring onions
  • 2 tomatoes, sliced
  • 50g low fat Greek yoghurt

Method

  1. As the barbecue heats up, rub the sweet potatoes with salt and oil and wrap in foil.
  2. Cooking times will vary for each type of rice. If yours has a 30 minute plus cooking time, set to a low boil as the potatoes cook and add a touch of salt.
  3. Put the sweet potatoes on the barbecue. Cook for 10-15 minutes and turn. Cook for a further 10-15 minutes. When each of the potatoes are cooked through and are cool enough, remove foil, cut in half and scoop out soft inner into a bowl.
  4. Drain and rinse the black beans and mash them loosely before mixing them into the sweet potato mixture with the chopped spring onions.
  5. Drain the cooked rice and add to the bowl along with the spices and flour. Mix and taste to see if you fancy more seasoning.
  6. The mixture should now be mouldable and able to form into patties easily. If it’s too moist, add more flour/ground almonds. Form into four burgers, brush lightly with olive or coconut oil and place on the barbecue. Cook until char grilled on each side.
  7. Pile your toppings on to your burger buns and serve up.