These home-made burgers are healthily lean and full of flavour. They're served with griddled onions, watercress and a fabulous beetroot relish in mini focaccia – or in brown or white bread rolls or burger buns if you prefer. With chunky oven chips and a mixed leaf salad, you have a great meal.
If you don't have a machine to mince the beef, you can buy rump or chuck steak and ask the butcher to mince it for you. Or chop the meat yourself using 2 chef's knives. The result will be coarser than mince made in a machine. * Super-chunky oven chips are a great healthy alternative to deep-fried chips. Preheat the oven to 240°C (475°F, gas mark 9) and heat a roasting tin in the oven. Cut 4 scrubbed baking potatoes (with the skin) into big wedges and place them in a polythene bag. Add 1–2 tbsp sunflower oil or olive oil, 1–2 tsp dried parsley and seasoning to taste, then shake the bag to coat the potatoes. Tip them into the hot roasting tin and bake for 45–50 minutes, turning once or twice, until they are crisp and well browned on all sides. Serve immediately.
Commercial burgers contain around 21% fat. This home-made burger contains only 11% fat and it is high in monounsaturates, the healthy kind of fat linked with the prevention of coronary heart disease. * There are lots of onions in this dish, plus shallots and garlic. These are all alliums, members of the lily family, which contain a phytochemical called allicin. Allicin is believed to help lower blood cholesterol levels and stimulate the immune system.
B1, B6, B12, E, niacin, zinc * B2, folate * A