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2 Put chicken, garlic, spring
onion, noodles, curry paste,
coriander, breadcrumbs and
capsicum in large bowl. Season
with salt and pepper, and mix
well to combine. Roll mixture
into 3cm balls and put on a tray.
2 Heat oil in a large frying
pan over a medium heat. Add
meatballs, and cook quickly,
in 2 batches, until browned.
Put meatballs on prepared tray
and cook for 15-20 minutes or
until cooked through.
3 Arrange meatballs on a
serving platter and serve with
sweet chilli sauce.
■ Per serve:
1924kJ; protein
31.5g; total fat 18.5g (sat. fat 4g);
carbs 40g; sodium
799mg;
Gl estimate medium
(does not
include ‘to serve' item)
Chicken, apple and
m acadam ia burgers
Preparation time: 20 mins
Cooking time: 25 mins
Serves 8
500g chicken mince
3 spring onions, finely
sliced
1 apple, skin on, finely
grated, excess liquid
removed
100g macadamias,
roughly chopped
Handful chives, finely
chopped
2 tsp dried tarragon
1 cup soughdough
breadcrumbs
1 small free-range egg,
beaten
Sea salt and freshly ground
black pepper, to season
2 Tbsp olive oil
8 soft round rolls, halved
8 Tbsp mayonnaise
8 medium cos lettuce
leaves
1 ripe avocado, halved,
peeled, sliced lengthways
Extra chives, to serve
1 lemon, cut into small
wedges, to serve
1 Put chicken, spring onion,
apple, nuts, chives, tarragon,
breadcrumbs and egg in a
large bowl. Season with salt
and pepper, and mix well
to combine. Divide mixture
into 8 even balls. Put on a
plate and refrigerate until
ready to cook.
2 Heat oil in a large
non-stick frying pan over a
medium heat. Add meatballs
to pan, flattening slightly with
a spatula, and cook, in
2 batches, for 5 minutes on
each side or until brown and
cooked through.
3 Preheat grill to medium.
Grill roll halves, cut-side
up until toasted. Spread
mayonnaise on toasted
surface of each half. Top
4 roll bases with a little
lettuce, a patty, avocado slices
and some chives. Replace top
half of rolls and serve with
lemon wedges.
■ Per serve:
2081 id; protein
18.5.g; total fat 34g (sat. fat 6g);
carbs 28g; sodium
504mg;
Gl estimate high (does not include
‘to serve' item)
Sang choi bao
Preparation time: 20 mins
Cooking time: 20 mins
Serves 4
2 Tbsp olive oil
1 small red onion, finely
diced
1 clove garlic, finely diced
2cm-piece fresh ginger,
peeled, finely grated
1 medium carrot, finely
diced
500g pork mince
2 Tbsp oyster sauce
2 Tbsp hoisin sauce
2 Tbsp soy sauce
1 medium zucchini, finely
diced
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Chicken, apple and
macadamia burgers
■ Turkey mince also
works beautifully with
these flavours.
3 spring onions, finely
sliced diagonally
1 red chilli, seeded, finely
sliced diagonally
2 Tbsp sesame seeds
Handful coriander leaves,
torn
1 2 witlof leaves
1 Heat oil in a large heavy-
based frying pan or wok over a
medium heat. Add onion, garlic
and ginger, and cook, stirring
often, for 4 minutes. Add carrot
and pork, and cook, breaking
up mince with a wooden
spoon, until meat is browned.
2 Add oyster, hoisin and
soy sauces, zucchini, spring
onion, chilli, sesame seeds
and coriander, and cook for
a further 3 minutes. To serve,
arrange witlof leaves on
plates and fill each with
mince mixture.
■ Per serve:
1505kJ; protein
29g; total fat 22g (sat. fat 5g);
carbs 10g; sodium
1397mg;
Sang choi bao
■ Finish this dish
with chopped toasted
peanuts sprinkled over
the top. It's delicious!
NUTRITIONAL
ANALYSIS GUIDE
According to the Australia
New Zealand Food
Standards Code, a daily
balanced diet for an average
adult should be made up of:
An individual's intake may
vary, depending on age,
energy needs and lifestyle.
To learn more, visit
www.mydailyintake.net
Gl estimate low
QUIZ QUESTION ANSWERS
go to
bhg.com .au
for more scrumptious
mince recipes
1
. Raw minced beef.
2
.
From the city of
Hamburg, in Germany. In the 18 00 s
German sailors and immigrants brought
'Hamburger steak' with them to the US.
3. In 1829, in the US.
50
BETTER HOMES AND GARDENS, APRIL 2011 bhg.com.au
Recipe preparation and styling Fiona Rigg: photography Marina Oliphant iStockphoto: nutritional analysis
Joanne Turner - information is approximate and a guide only
