Joe’s bun-free burger
A healthy spin on a fast-food favourite, exclusively for Good Food, from the fitness guru
recipe photograph WILL HEAP
Burgers make me happy – everyone loves a naughty burger, and this one won’t disappoint. I like to serve my burger with some healthy sweet potato wedges – plus, going bunless helps to keep carbs down.
Lean turkey burger with sweet potato wedges An extra-lean, fat-fighting machine of a burger, served with a side of vibrant greens.
1 large sweet potato (about 190g), cut into wedges
260g turkey breast mince (under 5% fat)
1 small red onion, diced
1 garlic clove, grated
1 large egg, beaten
1 apple (about 70g), peeled and grated
2 tsp dried oregano
1 tsp paprika
15g coconut oil
135g green vegetables (spinach, kale, broccoli, mangetout or green beans)
1 Heat oven to 180C/160C fan/gas 4. Zap the sweet potato wedges in the microwave for about 6 mins on full power until just turning soft. Leave to rest for 30 secs.
2 While the sweet potato is spinning in the microwave, mix the mince in a bowl with the onion, garlic, egg and apple. Get your hands stuck in and work the ingredients together with a good pinch of salt and pepper, the oregano and paprika. Shape the mixture into two burgers about 3cm thick. Place on a baking tray in the oven for 15-20 mins until cooked through.
3 Heat the coconut oil in a large frying pan over a high heat. Add the sweet potato wedges and shallow-fry for about 3 mins each side until they are nicely browned all over and cooked through to the centre. (Alternatively, toss in the oil and roast in the oven for 15-20 mins.) Drain on kitchen paper, then season with a good pinch of salt.
4 Serve the burgers with the sweet potato wedges and a portion of green veg either steamed, blanched or boiled.
GOOD TO KNOW low cal • fibre • vit c • iron • 3 of 5-a-day • gluten free
PER SERVING 428 kcals • fat 13g • saturates 8g • carbs 32g • sugars 20g • fibre 10g • protein 40g • salt 0.4g
Joe’s book, Lean in 15: The Sustain Plan, and his new DVD, The Body Coach Workout, are out now.
Good Food contributing editor Joe Wicks is a former personal trainer. He has become an Instagram phenomenon with 1.7 million followers and his #Leanin15 videos, which focus on quick, easy cooking. His 90 Day SSS (Shift, Shape and Sustain) Plan has inspired men and women nationwide to sign up to his programme of healthy recipes and workouts.