Pulled carrot buns with courgette fries

Name: Pulled carrot buns with courgette fries | Asda Good Living
Total time: 30 min
Yield: 4
Cuisine: American
Ingredients: 100g dry breadcrumbs; Zest of 1 lemon (grated); 40g medium Cheddar (finely grated); 2 large courgettes (cut into chunky wedges); 4tbsp plain flour; 100ml semi-skimmed milk; 1tbsp olive oil, plus extra (to grease); 1 onion, chopped; 1 clove garlic (crushed); 1tsp smoked paprika; Pinch dried chilli flakes; 6tbsp tomato ketchup; 1tbsp Tiger Tiger Gluten Free Worcestershire sauce; 1tbsp balsamic vinegar; 4 carrots (spiralized or coarsely grated); Bread rolls; Lettuce; Sliced onion; Coleslaw

Don’t want to miss out on a burger when you’re going meat-free? Try this veggie version, using carrot strands in a homemade barbecue sauce

By Asda Good Living,26th April 2016

(5 votes)

Cook: 30 Mins

Serves: 4

Price: £1.10 per serving

Nutritional Information

Each 333g serving contains

Energy
1322kj
316kcal

16%

Fat
8.3g

Med
12%

Saturates
3.0g

Med
15%

Sugars
16.7g

Med
19%

Salt
1.00g

Med
17%

of your 5-a-day

of your reference intake.
Typical energy values per 100g:
397kj/95kcal

Ingredients

100g dry breadcrumbs

Zest of 1 lemon (grated)

40g medium Cheddar (finely grated)

2 large courgettes (cut into chunky wedges)

4tbsp plain flour

100ml semi-skimmed milk

1tbsp olive oil, plus extra (to grease)

1 onion, chopped

1 clove garlic (crushed)

1tsp smoked paprika

Pinch dried chilli flakes

6tbsp tomato ketchup

1tbsp Tiger Tiger Gluten Free Worcestershire sauce

1tbsp balsamic vinegar

4 carrots (spiralized or coarsely grated)

Bread rolls

Lettuce

Sliced onion

Coleslaw

Method

To make the courgette fries, preheat the oven to 220C/200C Fan/Gas 7. Lightly oil a baking tray.

In a shallow bowl, mix the breadcrumbs, lemon zest, Cheddar and 1⁄2tsp black pepper. Don’t over-mix or it will go clumpy.

Dust the courgette with the flour, dip in the milk and roll in the breadcrumb mixture. Put on the baking tray and bake for 12-15 mins until the crumbs are golden and the courgette has softened slightly.

Meanwhile, to make the pulled carrot buns, heat the oil in a large pan. Add the onion and garlic and cook for 3-4 mins until soft and translucent.

Stir in the paprika, chilli flakes and a good grind of black pepper. Fry for 1 min more, then add the ketchup, Worcestershire sauce and vinegar, plus 6tbsp of water. Bring to the boil and allow to simmer, uncovered, for 2-3 mins until slightly thickened.

Add the carrots to the pan, stirring to coat evenly in the sauce. Cook for 6-7 mins or until the carrots are just starting to soften.

Put in the bread rolls with lettuce and onion slices. Serve straight away with the courgette fries and coleslaw.