July 24, 2024
Kangaroo Burgers with Sweet Potato Fritters
Ingredients
Burgers
- 400g grass-fed kangaroo mince
- 1 teaspoon coconut oil, ghee or butter
- 1 egg yolk
- 1 small brown onion, peeled and finely chopped
- 1 teaspoon cumin
- 1 long red chilli, deseeded and finely chopped
- 1 clove garlic, finely chopped
- 1 teaspoon Dijon mustard, or seeded
- ½ bunch coriander, roughly chopped
- Sea salt
Sweet Potato Fritters
- 1 medium sweet potato, grated
- 2 tablespoons coconut oil, ghee or butter
- 1 egg yolk
- Sea salt
- Black pepper
- Avocado, sliced
Directions
- In a large mixing bowl mix all the burger ingredients together with your hands until the mixture holds together. Divide into 8 patties. Wrap in cling wrap and pop into the fridge for up to 60 minutes.
- Heat the fat in large fry pan and throw in the patties (half the batch is fine to begin). Cook for 2-3 minutes on each side or until just cooked and allow to rest.
- 'Roo should be served slightly undercooked rather than overcooked, so adjust cooking time according to the size of the patty.
- In a large bowl grate the sweet potato and add the egg yolk and season.
- Heat the fat and once hot grab and small handful of the sweet potato mixture and place in the pan and flatten with a spatula. Cook for 3 minutes before flipping to cook the other side. Once browned on both sides remove from the heat.
- Serve with the 'roo burger and some sliced avo.
Ingredients Salad 1 cup farro, dry ½ cup quinoa, dry 2 cups reduced-sodium vegetable broth (for cooking grains) 2 cups cooked chicken breast, diced or shredded 1 cucumber, diced 1 cup cherry tomatoes, halved 1 green bell pepper, diced ¾ cup canned corn, drained and rinsed ½ cup black olives, sliced ¼ cup red onion, finely diced 1 cup chickpeas, drained and rinsed ¼ cup fresh parsley, chopped ½ cup feta cheese, crumbled Dressing ¼ cup olive oil 3 tbsp red wine vinegar (or apple cider vinegar) 1 tsp Dijon mustard 1 tsp dried oregano 1–2 tsp honey or maple syrup (to taste) ½ tsp salt (adjust as needed) ¼ tsp black pepper Instructions Step 1 - Cook the grains Rinse farro and quinoa. Combine with vegetable broth in a pot. Bring to a boil, reduce to a simmer, cover, and cook 20–25 minutes until tender. Drain any excess liquid and let cool slightly. Step 2- Prepare the salad base In a large bowl, add cooked grains, chicken, cucumber, tomatoes, bell pepper, corn, olives, red onion, chickpeas, and parsley. Step 3 - Make the dressing Whisk olive oil, vinegar, Dijon mustard, oregano, honey/maple syrup, salt, and pepper until smooth. Step 4 - Assemble Pour dressing over the salad and toss gently to combine. Sprinkle feta on top and mix lightly. Step 5 - Chill or serve Serve immediately or refrigerate 30–60 minutes to let flavors develop. Nutrition and Cooking Times Prep time: 20 minutes | Cook time: 30 minutes | Total time: 50 minutes Nutrient Value: Calories: 520 -560kcal | Protein: 38-42g | Fat: 20-23g | Carbohydrates: 48-52g | Fibre: 11 - 14g
Cable & Core Workout
In this bulletin we discuss Cooling the Muscle. . .