Healthy Chicken Burger Recipe
Ingredients
- 500 g chicken mince
- 100 g mushroom, roughly chopped
- 1 stick celery, roughly chopped
- 1 brown onion, roughly chopped
- 1 sprig parsley
- 1 egg
- 2 tsp salt-reduced soy sauce
- 1 cup breadcrumbs
- a little flour to shape patties
- olive or canola oil spray
- 6 wholemeal or wholegrain rolls, cut open and spread with sweet chilli sauce
- 3 lettuce leaves, shredded
- 1 tomato, sliced
- 1/2 cucumber, sliced
Method
- Finely chop mushrooms, celery, onion and parsley or blitz in a food processor until finely chopped.
- Mix blitzed vegetables with chicken mince, soy sauce, egg and enough breadcrumbs to make a soft but manageable texture.
- Divide mixture into six and shape with a little flour into round patties larger than the width of the rolls.
- Spray a non-stick pan with oil and cook for 4-5 minutes on each side until golden brown and cooked through.
- Serve on a roll with lettuce, tomato and cucumber slices.
Recipe from Healthy Food Fast © State of Western Australia, 2012. Reproduced with permission.
Hint: Extra patties can be frozen and stored.
Variation:
For a beef burger, substitute 500g lean minced beef for chicken.
Healthy tip!
Choose plain water or soda water in place of a sugary drink.
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1880 kJ | 675 kJ |
| 449 Cal | 161 Cal | |
| Protein | 30.5 g | 11 g |
| Fat, total | 11.5 g | 4.1 g |
| — saturated | 3.1 g | 1.1 g |
| Carbohydrate | 51.8 g | 18.6 g |
| — sugars | 6.2 g | 2.2 g |
| Sodium | 745.7 mg | 267.7 mg |
| Fibre | 7.6 g | 2.7 g |
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