Treat your dad to a special meal for Father’s Day. These two dishes are easy to prepare in advance, and will please everyone.
Stuffed mushroom burger
There’s a stereotype of the meat-loving man, but that doesn’t mean they should eat lots of it. There’s plenty of research to show that red meat increases the risk of many diseases, not to mention harms the planet. This Asian-inspired burger will satisfy meat cravings, but still be kind to your dad’s health. High in fibre, low in sodium, jam-packed with flavour.
Ingredients (serves 4)
150g lean pork, minced
80g cooked brown rice
100g tuna, canned in water, drained
½ small onion, finely chopped
thumb-sized piece fresh ginger, peeled, grated
1 clove garlic, peeled, crushed
1 tsp fish sauce
1 tsp Chinese rice wine or sherry
lots of freshly ground black pepper
4 large (100g each) Portobello mushrooms, stalks removed
1 ½ tbsp grapeseed oil
4 bread rolls
salad leaves, washed
1 Combine the pork, rice, tuna, onion, ginger, garlic, fish sauce, rice wine and pepper in a large bowl. Mix gently with your hands, then chill in the fridge for at least 30 minutes.
2 Divide the pork mixture into four equal portions. Press a portion into each mushroom.
3 Heat the oil in a large non-stick pan over a medium heat. Fry mushrooms, meat-side down, for 5 minutes, then flip and cook for a further 5 minutes, first. Cover and cook for 20 minutes over a medium low heat, turning occasionally.
4 Remove the lid, increase the heat to medium-high and fry for 1-2 minutes or until all the water has evaporated.
5 Split the rolls in half lengthwise, and add the salad leaves. Top with the mushroom burger and the other half of the bun. Serve with ketchup and baked potato wedges.
Nutritional information per serving: 281kcal, 1188kJ, 21.2g protein, 7.9g fat, 35.6g carbohydrates, 3.1g fibre
Layered butterfly pea flower milk jelly
Ingredients (serves 4)
4g dried butterfly pea flowers
1 ½ tbsp honey or to taste
450ml reduced-fat milk
1 tbsp raw sugar or to taste
handful fresh blueberries and mint leaves to serve
1 Place the butterfly pea flowers, water and honey in a saucepan. Sprinkle the gelatin on top, then bring the mixture to a low simmer. Stir until the gelatin has dissolved, then allow to cool.
2 Set 4 individual glasses at an angle in a cupcake tin. Divide the mixture between the glasses, and place in the fridge for at least an hour to set.
3 Place the milk and sugar in a saucepan. Sprinkle the gelatin on top and bring to a low simmer. Stir until the gelatin has dissolved, then allow to cool.
4 Once the blue jelly has completely set, set the glasses upright, and pour in the milk mixture. Place in the fridge for at least an hour.
5 Serve with blueberries and mint leaves. If desired, drizzle more honey over the top.
Nutritional information per serving: 90kcal, 382kJ, 6.5g protein, 0.1g fat, 16.7g carbohydrates, 1g fibre