Recipe & photo by Ottolenghi. Serves 4-6 and makes around 18 burgers
This is an easy and delicious meal (thank you Ottolenghi). A quality cooking oil with a high smoke point is essential in reducing carcinogens so I've changed the sunflower oil to avocado as a healthier alternative. I've also replaced the sour cream in the sauce with full-fat Greek style yogurt. Turkey is a good source of tryptophan which helps make melatonin and serotonin. Melatonin, in turn, regulates the sleep-wake cycle, while serotonin helps regulate appetite, sleep, mood and pain.
Ingredients:
500g minced turkey
1 large courgette, coarsely grated (about 200g in total)
40g spring onions, thinly sliced
1 medium free-range egg
2 tbsp chopped mint
2 tbsp chopped coriander
2 garlic cloves, crushed
1 tsp ground cumin
1 tsp salt
½ tsp coarse ground black pepper
½ tsp cayenne
about 100ml of avocado oil for searing
Yogurt & Sumac Sauce:
250g Greek yoghurt
1 tsp grated lemon zest
1 T lemon juice
1 small garlic clove, crushed
1½ T extra virgin olive oil
1 T sumac
½ tsp salt
¼ tsp black pepper
Instructions:
1. Mix all sauce ingredients together and set aside or chill until needed.
2. Preheat the oven to 220ºC/200ºC Fan/Gas Mark 7. In a large bowl mix together all the ingredients for the meatballs, except for the avocado oil. Once evenly mixed, shape into burgers, about 45g each, making about 18.
3. Pour enough oil into a large frying pan so you get a thin layer at the bottom. Heat up well and sear the meatballs in batches on medium heat from all sides. Cook them for about 4 minutes, adding oil as needed, until golden brown.
4. Transfer the seared meatballs into an oven tray lined with greaseproof paper and place in the oven 5-7 minutes, or until just cooked through. Serve warm or at room temperature, with the sauce on the side and a salad or steamed vegetables.
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