x Abu Dhabi, UAESunday 23 July 2017

Healthy recipe: Thai-style patties with sautéed broccoli

Turkey mince is lower than beef in fat, calories and cholesterol, and makes a good substitute in a variety of dishes.

Nutritional information for turkey mince, per 100g, Calories: 144, Calories from fat: 72, Total fat: 8g, Saturated fat: 2g
Nutritional information for turkey mince, per 100g, Calories: 144, Calories from fat: 72, Total fat: 8g, Saturated fat: 2g

Bolognese sauce, lasagne and chilli con carne can all be made using turkey rather than beef mince, to create dishes that are lower in fat, calories and cholesterol than the original. The trick is to add plenty of fresh flavours (herbs, tomatoes, garlic) to ensure that the end result is just as tasty.

Served with sautéed broccoli, these Asian-inspired patties make for a healthy, filling, flavourful meal. By lightly coating the patties in flour before cooking them you ensure that they develop a crisp, golden brown crust, without having to resort to deep frying. They also taste great eaten cold the next day, with some crunchy iceberg lettuce and a splash of sweet chilli dipping sauce.

Broccoli is regarded as a superfood for good reason: the vegetable is a rich source of vitamins K (important for normal blood clotting and healthy bones) and A (helps with growth and repair of body tissues) and it also contains folate and lutein, which can help delay the progress of age-related macular degeneration. Scientists have also found evidence to suggest that broccoli contains a number of cancer-fighting compounds.

Thai-style patties with sautéed broccoli

Serves 2

For the patties

1 garlic clove, peeled and roughly chopped

2x2cm piece ginger, peeled and roughly chopped

1 lemon grass stalk, roughly chopped

4 spring onions, roughly chopped

-1 red chilli, deseeded and chopped

small bunch coriander, roughly chopped

1 tsp soy sauce

1 tsp fish sauce

400g turkey mince

50g breadcrumbs

1 egg

50g plain flour

2 tbsp groundnut oil

 

For the broccoli

1 small head broccoli, cut into florets

1 tbsp groundnut oil

1 garlic clove, peeled and thinly sliced

1 red chilli, deseeded and finely sliced

1 tbsp soy sauce

1 lime

Place the garlic, ginger, lemon grass, spring onions, chilli and coriander in a food processor. Pour over the soy and fish sauce and blend to a smooth paste.

Transfer the mixture to a large bowl and add the turkey mince, followed by the breadcrumbs and egg. Stir together until really well combined.

With damp hands, shape the mixture into several small, flat patties. Arrange on a plate or baking tray and place in the fridge for 20 minutes to firm up.

Heat two tablespoons of groundnut oil in a frying pan over a medium heat. Tip the flour into a shallow dish. Coat the patties with flour before frying for two to three minutes on each side, or until cooked through. Keep warm in a low oven while you prepare the broccoli.

Cook the broccoli in boiling salted water for two to three minutes. Heat a tablespoon of groundnut oil in a frying pan over a medium heat. Add the garlic and chilli and sauté for three to four minutes, until slightly softened. Tip the semi-cooked broccoli and the soy sauce into the pan and stir well. After two minutes, remove the pan from the heat and squeeze the lime juice all over the contents.

Divide the broccoli between two plates, pile the turkey patties on top and serve.