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Prep Time: 15 Minutes Cook Time: 20 Minutes |
Ready In: 35 Minutes Servings: 4 |
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These sound so delicious and yet healthy and diabetic friendly - you could serve without the bun if you are really diligent about carbs and have them with a salad, From BH&G Australian Diabetic Living. Ingredients:
500 g prawns (raw peeled deveined and finely chopped) |
100 g broccolini (1/2 bunch finely chopped or use brocolli flowerettes) |
1/2 red capsicum (bell pepper or yellow finely chopped) |
80 g corn kernels (1/2 cup fresh or frozen) |
4 spring onions (scallions finely chopped) |
1 garlic clove (minced) |
1 teaspoon ginger (2cm piece fresh finely grated) |
1/4 cup coriander (finely chopped) |
4 eggs (50 grams lightly whisked) |
1/2 teaspoon black pepper (freshly ground or to taste) |
2 teaspoons olive oil |
4 rolls (bread wholemeal grain large 80 grams split in half through centre) |
45 g salad leaves (mixed 3 cups) |
1 tablespoon sweet chili sauce (or more if you like) |
4 coriander sprigs (to serve) |
Directions:
1. Put prawns, broccolini, capsicum, corn, spring onion, garlic, ginger, coriander and eggs in a medium bowl and stir well to combine and season with pepper.
2. Brush the inside of 4 x 2.5cm high, 8cm wide round metal pastry rings or cutters with a little oil.
3. Heat half of the remaining oil in a large non-stick frying pan/skillet on medium-high heat and place rings in the pan.
4. Reduce heat to medium and spoon half of prawn mixture between the 4 rings and cook for 4 minutes or until mixture is almost set and golden brown underneath and then turn over burgers and rings and cook for 4 minutes or until set.
5. Using a small sharp knife, loosen burgers from rings and remove rings.
6. Transfer burgers to a plate and cover with foil and return rings to pan and repeat with remaining oil and prawn mix to make 4 more burgers.
7. Divide salad leaves between each roll base and add 2 burgers to each and drizzle with sweet chilli sauce and top with coriander and add roll tops to serve.
8. HEALTH TIP - for a lower salt option replace the greeen prawns with 250 grams of boneless white fish fellets, finely chopped (this will reduce the sodium/salt content from 706.1 mg to 541.1 mg.
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