Give beef a rest and try these chicken burgers instead. They are a healthy and refreshing change from the traditional beef burgers.
Yield: 4 Servings (1 burger per serving)
Time: 30 minutes
Healthy Chicken Burger – Ingredients
- 500g minced chicken
- 1 tablespoon extra-virgin olive oil
- 1 red onion, finely chopped
- 4 cloves garlic, finely chopped
- 2 very ripe tomatoes
- 1 small lettuce head
- 1 small bunch fresh coriander/ cilantro
- ½ tsp cumin powder
- ½ tsp sweet paprika
- Rapeseed oil
- Organic tomato ketchup
- Zest of 1 lemon
- Sea salt
- 4 whole meal buns
Healthy Chicken Burger – Directions
In a saucepan, sauté red onion, garlic and ginger in hot oil; stir in tomatoes and chicken and cook until chicken is no longer pink. Stir in the spices and a good pinch of salt and lemon zest; stir to mix well.
Scoop out the mixture onto a floured surface and divide into four portions. Shape the mixtures into four balls then gently flatten them to form patties of about 1 inch thickness. Place the patties on a clean tray and chill them in the fridge for 30 minutes (this will make them firm).
Pour a splash of rapeseed oil onto a large non-stick skillet and turn the heat to medium. Cook the patties once the oil is shimmering hot for 10 minutes, flipping halfway through until golden.
Wash the lettuce and chop it up roughly and slice the tomatoes.
Now you can toast the buns or use them as is; squeeze the ketchup on the base of each bun (sliced into two) and top with a burger followed by tomato slices and the lettuce and cover with the top bun slice. Repeat this process for the other three and serve immediately. Enjoy!
Nutritional information per serving:
Calories: 306; Total Fat: 8.2 g; Carbs: 16.8 g; Dietary Fiber: 11.1 g; Sugars: 1.2 g; Protein: 39.8 g; Cholesterol: 96 mg; Sodium: 206 mg
Medical Disclaimer
The articles provided on this website are for informational purposes only. In addition, it is written for a generic audience and not a specific case; therefore, this information should not be used for diagnostic or medical treatment. This site does not attempt to replace the patient-physician relationship and fully recommends the reader to seek out the best care from his/her physician and/or diabetes educator.
DAR -0079 RevA