Barbecue Recipes

Both these recipes are ideal for barbecues but use a good quality extra lean beef mince (ideally organic) and an extra lean turkey mince from a good source. Take care not to char the meat as this promotes the development of harmful free radicals. Serve with a portion of the Mexican Bean Dip (below) and a half slice of pitta bread with lots of salad for a filling and delicious 10 GL meal.

fork of food

 

Beefburgers

Serves 4, 1 GL

Ingredients:

16oz (454g) extra lean mince beef
2 tbsp tamari (or soy) sauce
2 tsp Worcester sauce
1 tbsp finely chopped fresh coriander
1 red onion, finely chopped & 1 clove garlic, crushed
1 egg, beaten
1 tbsp olive oil
Lo-Salt and freshly ground black pepper

Method:

1 Mix all the ingredients thoroughly with the mince
2 Knead the mixture, then divide into 4 patties and flatten
into burger shape.
3 Place on a plate and cover putting in the fridge to firm
for approximately 10 minutes or until required
4 Barbeque (or grill), medium heat, until cooked through

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Spiced Turkey Meatballs

Serves 4, 1 GL

Ingredients:

16oz (454g) lean minced turkey
2 large cloves garlic, crushed
1 tbsp sundried tomato paste
1/2 level tsp each of paprika and mild chilli powder
1 tbsp tamari (or soy sauce)
1 tbsp lemon juice & 1 tbsp olive oil or coconut oil
Lo-Salt and freshly ground black pepper

Method:

1 Gently fry the garlic and chilli with the cayenne pepper in 1tbs olive or coconut oil
2 Add to the turkey with the other ingredients, season and mix thoroughly. Shape the mixture
into 4 patties.
3 Barbecue (or grill) for 10 minutes or until cooked through, turning once during cooking

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Mexican Bean Dip

Serves 4-6, 4 GL

 

This spicy red-bean dip is tasty served with raw vegetables and lightly toasted wholemeal pitta bread but does best of all with the above recipes. Red kidney beans are a great source of Vitamin B6 which is essential for protein digestion and utilisation making this dish a great barbecue accompaniment.

Ingredients & Method:

Lightly fry 1 red onion (chopped) with 3-4 cloves crushed garlic
and blend with the following ingredients:

1/2 tsp chilli powder
1-2 tbsp lemon juice (to taste)
240g kidney beans, drained
170g cottage cheese or Philadelphia light
1 tsp olive oil
Lo-Salt and freshly ground black pepper

Would you like to find out how nutrition can improve your health or if you are concerned about specific health issues, please contact me on 07967 639347 or email emily@4wellpeople.co.uk. Are you interested in healthy food and would you like to receive tasty recipes and the latest news on health issues in your inbox, why not subscribe to my newsletter to stay up to date!

 

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