Lentil Burgers

WW 5.5pt

serves 4

350g sweet potato (kumara), peeled and chopped

1 x 400g can brown lentils, rinsed and drained

50g 99% fat free semi-dried tomatoes, finely chopped

3 green shallots, thinly sliced diagonally

1 egg, lightly beaten

1/3 cup breadcrumbs

2 tsp olive oil

1 medium brown onion, halved, thinly sliced

1 tbs balsamic vinegar

1 tsp brown sugar

4 large round wholemeal bread rolls, halved horizontally

60g baby rocket leaves

1 large tomato, sliced

preheat oven to 200C or 180C fan forced. Line a baking tray with baking paper. Steam the sweet potato for 10 mins or until tender. Mash, then cool slightly. Place sweet potato, lentils, tomato, shallots, egg and breadcrumbs in a large bowl. Season with salt and  freshly ground black pepper and stir well until combined.

Divide mixture into 4 equal portions, shape each portion into a 9cm round patty about 1.5cm thick. Place patties onto prepared tray and spray with oil. Bake for 20 minutes, turning once, or until lightly browned.

Meanwhile, heat oil in a medium non-stick frying pan over low heat. Add onion and cook for 10 mins or until softened. Add vinegar and sugar, cook for a further 2 minutes. Season with salt and freshly ground black pepper. 

Toast the cut side only of th bread rolls until lightly browned. Place roll bases onto serving plates and layer with patties, rocket, tomato and caramelised onion. Top with remaining toasted bread roll halves.

TIP! 

You can substitute sweet potato with any type of regular potato  when making patties.

Garlic steak with creamy mash

WW 6pt

serves 4

2 cups Jap pumpkin, chopped
1/3 cup balsamic vinegar
1/3 cup worcestershire sauce
2 garlic cloves, crushed
4 x 150 sirloin or scotch fillet steaks
4 large potato, peeled and diced
1 cup skim milk
2 tbs wholegrain mustard
2 cups steamed beans, to serve


Preheat oven to 200C (180C fan forced). Place pumpkin on an oven tray, lined with baking paper. Bake for 20 minutes.


Meanwhile, combine the balsamic, worcestershire sauce and garlic in a shallow non-metallic dish. Add the steak and turn to coat. Stand for 10 minutes


Cook the potato in a large pan of boiling water for 10-12 minutes or until tender. Drain and return to pan. Add the milk and mustard and mash until smooth, seasoning to taste with salt and freshly ground pepper.


Meanwhile, preheat and oil-sprayed chargrill pan or small frying pan over high heat. Remove the steak from the marinade and cook for 3 minutes each side (for medium) or until cooked to your liking. Remove from pan and cover with foil and stand for 5 minutes. 


Spoon  mash onto a serving plate, top with the steak and serve with steamed beans and roasted pumpkin.