TUNA, BROCCOLI & CHIA SEED BURGER
TOTAL FIBRE: 30gm
FIBRE PER SERVE: 7.5gm
PREP TIME: 15min
COOK TIME: 15-20min
PLANT BASED INGREDIENTS: 8
- Extra Virgin Olive Oil (4-5 Tbsp)
- Canned Tuna (425gm / 14oz)
- Chopped Parsley (2 Cups)
- 1 Medium Onion
- Semi Dried Tomatoes (3 Tbsp)
- Finely Chopped Broccoli (2 Cups)
- Chia Seeds (½ Cup)
- Coconut Flour (1½ Tbsp)
- 2 Eggs
- Sea Salt Flakes (½ Tsp)
- Coarse Ground Black Pepper (½ Tsp)
- Chilli Flakes (1 Tsp)
- Rind of 1 Lemon
- Finely Grated Parmesan Cheese (2 Tbsp)
HOW TO PUT TOGETHER / COOKING
Get a Large mixing bowl ready.
Drain the tuna & add to the bowl.
Finely chop the onion, parsley, semi dried tomatoes & broccoli. (I use a Zyliss mini manual chopper, you can do ingredients individually, no need to wash out each time)
Add all the finely chopped ingredients to the bowl with the tuna.
Add the chia seeds, coconut flour,eggs, salt, pepper, chilli flakes, rind of lemon & parmesan cheese to the bowl with tuna.
Mix all the ingredients really well.
Let the mixture sit for 10 minutes. Helps it combine & hold together.
Roll into burger patties, about size of a big golf ball.
Put a few tablespoons of olive oil into a non stick frying pan, get the oil really hot.
Pan fry the burgers until golden brown, don’t crowd the pan.
Flip over & press down to flatten a bit & let them go golden brown on the other side, you may need more olive oil.
Serve with a big green salad with avocado for amped up fibre. (These would be yummy cold as well, especially with some tzatziki to dip into.)