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Turkish chicken burger

• Consumereports editorial team

Give the classic chicken burger a tasty twist with cajun spice, red onion and grated parmesan.

 

Ingredients (serves 4)

• 300g chicken mince 

• ¼ cup diced red onion

• 1 tsp cajun spice

• 4 tbsp bread crumbs

• 2 tbsp grated parmesan cheese

• 2 tbsp finely chopped flat leaf parsley

• 4 Turkish bread rolls

• 8 lettuce leaves

• 2 tomatoes, sliced

• Spray oil 

Method

• Add the onion, cajun spice, bread crumbs, parmesan cheese and parsley to chicken mince and combine well.  

• Slightly moisten your hands before grabbing a small amount of the mixture and form into small patties.  

• Cook chicken burger over a low-to-medium BBQ flame or pan fry.  

• Slice Turkish bread roll into half and lightly toast on the BBQ or pan. 

• Add some lettuce and sliced tomatoes and place chicken patty inside to complete the burger. Serve immediately. 

Recipe from Light & Delish.

Browse more low-fat recipes and choose a healthy eating plan.

 

 

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Vegie Pad Thai

• Consumereports editorial team

Looking for vegetarian dinner ideas? We love this Pad Thai recipe.

Ingredients (serves 4)

• 250g cooked Pad Thai rice noodles

• 1tbsp crushed peanuts

• 1 clove garlic, minced

• 1 small red onion, sliced

• 3 tbsp carrot diced

• 100g tempeh or firm tofu diced

• 1 tsp brown sugar

• 1 tbsp soy sauce

• 1 red chilli de-seeded and finely sliced

• Juice of one lime

• ½ cup bean sprouts

• Olive oil spray

 

Method

• Cook noodles as per packet instructions and place aside. 

• Heat wok and spray with a little oil. Fry peanuts until toasted and put aside.

• Add garlic, onion, carrot and tempeh and stir until lightly browned. 

• Add noodles and continue stirring to mix through. Add sugar, soy sauce and chilli. Stir until combined and add lime juice. 

• Top with peanuts and bean sprouts to serve.

 

Health Tip

If you’re allergic to peanuts, you can subtitute sesame seeds, as pictured.

Recipe from Light & Delish

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10 winter feelgood foods

• Consumereports editorial team

Don’t blame your blah mood on the rain. Winter misery might have more to do with what you put in your mouth. Here are 10 winter foods to boost your mood.

Spinach: Containing folic acid, it helps to protect the brain. Low levels of folic acid can impair concentration

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Oats: Traditionally used to sooth nervous exhaustion and fatigue and jam-packed full of nutrients, oats also help reduce cholesterol, improving blood circulation to the brain.

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Ginger: Stimulates circulation and, according to traditional Chinese medicine, keeps the good chi flowing.

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Avocado: Rich in potassium, it promotes stamina. A deficiency may cause fatigue and 3 o’clock itis. 

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Tomatoes: High in lycopene, an antioxidant necessary for optimum mental functioning and resilience.

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Eggs: A source of complete protein and powerhouse of neurotransmitter precursors, an egg is ideal within any meal.

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Cashews: High in iron, cashews also contain some tryptophan and the other healthy brain fat –  omega-9.

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Beans: You can’t always hunt down wild protein for dinner, so utilise the vegetarian protein of choice, which is crammed full of nutrients, fibre and complex carbs.

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Parsley: The sprig that makes everything gourmet is a great mood-boosting addition, packed with B vitamins that promote better memory and mental alertness.

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Dark Chocolate: Contains magnesium, tryptophan and anandamide, a chemical produced by our brains when we are happy. It also increases mnotivation!

 

NEXT: 6 healthy winter soups>>

Chocolate cloud cake

• Consumereports editorial team

Cake without added sugar sounds like an oxymoron, but the nutritious whole food ingredients and dark chocolate provide ample sweetness.

Ingredients

• 350g dark chocolate, broken into pieces

• 50g butter

• 2 tbsp raw honey (optional)

• 10 eggs, separated

• ½ tsp vanilla bean powder

• Thick cream, to serve (optional)
  

 

Prep time: 20 minutes

Cook time: 35 minutes

 

What you’ll do

Preheat the oven to 180°C (fan-forced). Line the base of a 20cm springform cake tin with baking paper and oil the side with coconut oil.

First melt the chocolate and butter. Quarter fill a saucepan with water and heat until simmering. Place the chocolate pieces and butter in a heatproof bowl, then set the bowl over the simmering water, but do not allow the base of the bowl to touch the water or any water to get into the bowl. Stir until the chocolate and butter have melted. Stir in the honey (if using) and set aside to cool slightly.

 In a bowl beat the egg whites until stiff peaks form.

Place the egg yolks and vanilla in another bowl and blend well. Slowly add the melted chocolate mixture and mix until just combined (make sure it is not hot as you don’t want to cook the eggs). Gently fold in one third of the egg whites, keeping as much lightness and air in the mixture as you can, then fold in the rest. The purpose of folding is to retain the air you have beaten into the whites – use a light touch, and never use an electric mixer for this step. Pour the batter into the prepared tin.

Reduce the oven temperature to 150°C and bake for 35 minutes or until a skewer inserted in the centre comes out clean. Place the tin on a wire rack to cool completely. Serve with a dollop of cream, if liked.

The cake will keep in an airtight container in the fridge for up to four days.

kJ 1203 | Fat 18.2g | Carb 30g | Protein 2.5g

Recipes from I am food by Anthia Koullouros (Lantern, $39.99); Photography: Chris L. Jones and Chris Chen

NEXT: Chocolate and almond torte recipe>>

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