Italian Super-food Burgers Balsamic Onions, Mozzarella & Slaw
The secret here is to use lean minced beef, which is just as protein-packed as the higher-fat stuff, bulked up with high-fibre cannellini beans. We even get a bit of mozzarella, too!
|2||small red onions|
|100ml||cheap balsamic vinegar|
|500g||lean minced beef|
|1 x 400g tin||of cannellini beans|
|1||large free-range egg|
|2 tbsp||sesame seeds|
|1/2||a small white cabbage (500g)|
|3 tbsp||natural yoghurt|
|1 heaped tsp||English mustard|
|1 tsp||dried red chilli flakes|
|1 x 125g||ball of mozzarella cheese|
|2 sprigs||of fresh rosemary|
|2||ripe mixed-colour tomatoes|
Preheat the oven to 200ºC/400ºF/gas 6. Peel the onions, finely slice into rounds and place in a bowl. Add the balsamic and a couple of good pinches of sea salt to draw out excess moisture (you’ll drain the liquor off, so don’t worry about the amount of salt).
Put the minced beef into a bowl with a big pinch of black pepper and a small pinch of salt. Drain and add the beans. Separate the egg and add the yolk to the mixture, then scrunch together really well with clean hands. Whisk the egg white, halve your burger buns, put back together, brush just the tops with egg white, then scatter over the sesame seeds to create a nice, even layer (you can even make stencils for a bit of fun, if you want to get the kids involved).
Pull off any tatty outer leaves from the cabbage. Very finely slice it, ideally on a mandolin (use the guard!). In a large bowl, toss the cabbage with the yoghurt, mustard, chilli flakes, lemon juice and a pinch of black pepper.
Divide the burger mixture into six equal-sized balls. Place two large non-stick ovenproof frying pans on a medium-high heat with 1 teaspoon of oil in each (or cook in batches). Add three balls of mixture to each pan, gently squash into patties about 2cm thick, cook for 2 minutes, or until golden, then flip over. Top each burger with a slice of mozzarella and strip in the rosemary leaves around them. Pop into the oven for 2 minutes so the mozzarella melts, with the buns alongside to warm through. Slice the tomatoes and divide between the bun bases with the cheesy burgers, crispy rosemary and balsamic onions, then pop the tops on, toss the slaw with the rocket, and serve.
Calories 446kcal | Fat 15.6g | Sat Fat 6g | Protein 34.5g | Carbs 38.9g | Sugar 11.3g | Salt 1.5g | Fibre 10g | 2 portions veg & fruit
Super Food Family Classics by Jamie Oliver is published by Penguin Random House
ⓒ Jamie Oliver Enterprises Limited (2016 Super Food Family Classics) Photographer: Jamie Oliver