A Healthy Chicken Burger
I’m always trying to make healthy meals and snacks for myself and the hubby to sustain us through our busy week. I like making healthy burger patties from either grass fed chicken or beef. I also make vegetarian versions from a combination of vegetables, tofu and seeds. These burgers are full of complete protein which means they have all the essential amino acids needed to repair the body as well as support your immune system.
If you can source grass fed / pasture fed chicken from your butcher, that’s great. Grass fed chicken, beef or game fed meats have a higher ratio of omega 3 fatty acids and less saturated fat compared to grain fed contemporaries. Grass fed is also higher in precursors for Vitamin A and E and antioxidants such as glutathione. Below is a variation of a recipe from my 80/20 cookbook that I enjoy with a large fresh made salad and a drizzle of French Dressing.
makes 6 burgers
1 onion, finely diced
1 carrot, finely grated
1 celery stalk, finely diced
1 cup watercress or baby spinach, chopped
1 small bunch parsley, chopped
500 g lean pasture / grass fed chicken mince
1 tablespoon tamari soy sauce
Saute onion, celery and carrot in a pan with 1 teaspoon olive oil over a medium heat until softened and golden then cool.
Combine vegetables with parsley and chopped watercress leaves.
Add the chicken mince, season with tamari soy sauce.
Mix together well and form into 6 patties.
Refrigerate for at least 2 hours to allow mix to firm up.
At this stage you have an option of lightly coating in sesame seeds or almond meal which will form a lovely crumb on the outside, but this is only an optional step.
Cook in a pan, over a medium to low heat with a little olive oil for 5 minutes each side until cooked through.
Serve and enjoy.
Nutrition per burger:
Protein: 18.5 g
total fat: 7.6g
saturated: 1.8 g
Carbs: 4.1 g
with fresh leafy salad and tomato salsa
with steamed green vegetables and a squeeze of lemon juice
in between whole grain rolls with lots and lots of mixed salad such as grated carrot, alfalfa, cucumber, tomato salsa and avocado.
Serve cold in lunch boxes with a side salad.
NOTE: to make your own lean chicken mince, chop chicken breast into chunks and chop in a food processor or vitamix until you have mince.