Tempeh Superfood Burger
This is what we came up with when a craving hit for a pub meal with all our favourite things – Buffalo chicken wings, sausages and a big fat burger. Knowing we couldn’t eat all of that at once, we created this chicken burger that combined the choice flavours from each dish!
* When making beef burgers, use medium or regular ground beef. Lean beef doesn’t hold together as well and the burgers will be drier. The calorie difference isn’t huge. One patty made with lean ground beef has about 174 calories; made with medium, it has 219 and with regular, 220.
* Aside from the usual burger spices, mix in a little of your favourite grated cheese or crumbled goat or feta cheese. It adds flavour and helps hold burgers together during cooking.
* When preparing burgers, use your hands to lightly mix the meat. Overmixing toughens burgers. Thoroughly wash your hands after handling raw meat.
* Let them be – don’t constantly poke or bang on burgers with a spatula during cooking. You’ll lose the precious juices that keep burgers moist.
* Always cook beef burgers until there is no pink left in the centre. They are fully cooked when an instant-read thermometer inserted into thickest part of the burger reads 160F (70C). Or if you gently press them in the centre with your finger, they will feel springy.
Lightly coat a large frying pan with oil and set over medium heat. Add burgers. Cook, covered, 6 to 8 minutes per side.