Page 54 - Healthy food

Gluten free

Bye bye, Spicybeefandbeanburgers
with mushroom buns

prep 15 min cook 15 min serves 4
BREAD… 400g can black beans, drained
gluten free

400g lean beef mince
1 egg
Whether you’re trying to cut down 1tbsp reduced-salt gluten-free tamari
on carbs or simply fancy a change, or soy sauce
use our clever bread swaps to enjoy 2–3tsp chipotle paste
these two classics 8 very large flat mushrooms, stalks removed,
wiped with wet kitchen roll
2tbsp sunflower oil
4 slices (80g) Swiss cheese
½ iceberg lettuce, leaves torn
1tbsp gluten-free American mustard
2 vacuum-packed beetroots, sliced
1 small red onion, sliced into thin rings
1 small carrot, grated
8 slices pickled jalapeño
1 Heat the oven to 200ºC/fan 180°C/
gas 6. Line a baking tray with non-stick
baking paper.
2 In a bowl, crush the black beans until
most of them are broken but not
mashed. Add the beef mince, egg,
tamari or soy sauce and chipotle paste,
then mix well. Using wet hands, form
the mixture into 4 burgers.
3 Put the mushrooms on the prepared
tray. Drizzle over 1tbsp of the oil and
season with pepper. Cook in the oven
for 10–12 min until tender.
4 Meanwhile, heat the remaining oil in
a non-stick frying pan over a medium
heat. Cook the burgers for 4–5 min on
each side until browned and cooked
through to your liking. Put a slice of
cheese on each burger, transfer to the
baking tray and cook in the oven for
1 min or until the cheese is melted.
5 Top 4 of the mushrooms, stalk side up,
with lettuce, a burger, mustard, beetroot,
onion, carrot and jalapeño. Finish with
a mushroom ‘lid’ and serve, held
Spicy beef and bean
burgers with together with a skewer if you like.
mushroom buns
4

PER SERVING
443kcal 8.9g fibre
19.9gfat 39gprotein
7.1g saturates 1.6g salt
22.3g carbs 232mg calcium
9.5g sugars 4mg iron

54 HEALTHY FOOD GUIDE FEBRUARY 2018