These burgers are not only loaded with flavour, but deliver a great serving of low-fat protein, low-glycaemic carbs and mood-regulating zinc. They’re high in the amino acid tryptophan, which regulates sleep and makes them ideal for refuelling. Quercetin-rich apple and onion provide anti-inflammatory actions, perfect after a hard run.
Preparation: 15 minutes
Cooking: 15 minutes
(chilli relish, 40 minutes)
For the chilli relish:
• 1 tsp olive oil
• ½ red onion, finely diced
• 1 red chilli, deseeded
• 2 garlic cloves, chopped
• 4 tomatoes, chopped
• 1tbsp balsamic vinegar
• 1tbsp honey
• Pinch of salt and pepper
For the burgers:
• 1 celery stick, chopped
• ½ red chilli, deseeded
• 300g free-range turkey breast, roughly cubed
• 1 red apple, cored
• Handful of coriander leaves
• 2tbsp dried breadcrumbs
• ½ lime
• 1 egg, lightly whisked
• Flour for dusting, seasoned with salt and pepper
• Japanese panko breadcrumbs
• 2tbsp vegetable oil
• 4 burger buns , toasted
• ¼ green lettuce, torn
• 1 cucumber, peeled into thin ribbons
• ¼ red onion, thinly sliced
• ½ red chilli, deseeded
Chicken breast will taste equally delicious.
1. First make the chilli relish. Add the oil and red onion to a saucepan and cook until translucent. Add the chopped chilli and garlic, and cook for another minute. Tip in the tomatoes and stir.
2. Add the balsamic vinegar and honey, stir again and leave to simmer for 40 minutes, occasionally stirring. Season.
3. When the chilli relish has cooled, put into a sterilised jar with a lid and store in a cool dark place. Once open, store in the fridge for up to three weeks.
4. To make the turkey apple burgers, place the celery, chopped chilli, turkey breast, quartered apple and coriander in a food processor and pulse five or six times. Add the breadcrumbs and lime juice, and season with salt and black pepper. Pulse again, then tip the mixture into a bowl. Cover and chill for 30 minutes.
5. Pre-heat the oven to 190oC/180oC fan oven/gas mark 5. Form four burgers with the turkey mix and place on a tray.
6. Take three plates; put the seasoned flour on one, whisked egg on another and the panko breadcrumbs on the third. Dust the burgers with flour, dip all sides in the egg wash, then coat in the breadcrumbs.
7. In a large hot frying pan, add the vegetable oil and burgers, and cook until the breadcrumbs are golden. Place in the oven for 10 minutes or until cooked.
8. In the meantime, use a griddle pan to toast the ciabatta. Serve the burgers on bun or slice of ciabatta with green lettuce, optional garnish if so desired and chilli relish.