By Nicola Dewey The 1:1 Diet Consultant
STEP 2 Spicy chicken burgers with stir-fried vegetables
6 steps
Prep:20minCook:12min
You can vary the spices in these delicious burgers, depending on how hot or spicy you like them. For extra flavour, why not drizzle them with a little balsamic vinegar or soy sauce?
Updated at: Thu, 17 Aug 2023 13:46:51 GMT
Nutrition balance score
Great
Glycemic Index
24
Low
Glycemic Load
3
Low
Nutrition per serving
Calories276.8 kcal (14%)
Total Fat7.9 g (11%)
Carbs12.8 g (5%)
Sugars4.2 g (5%)
Protein39.1 g (78%)
Sodium923.8 mg (46%)
Fiber3.8 g (14%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
Burgers
300gchicken breast fillets
skinned
4spring onions
trimmed
2garlic cloves
crushed
¼ tspground cumin
½ tsppaprika
crushed chilli flakes
3 sprigscoriander
chopped
spray oil
salt
freshly ground black pepper
Stir Fried Veg
Instructions
Step 1
Put the minced chicken, spring onions, garlic, spices and coriander in a food processor or blender and pulse until you have a coarse paste. Season lightly with salt and pepper.
Step 2
Divide the mixture into 2 portions and, using your hands, mould each one into a burger shape.
Step 3
Lightly spray the burgers with oil and cook on a hot barbecue or griddle pan over a medium heat for 5–6 minutes each side, or until golden brown on the outside and cooked right through with no pink meat on the inside.
Step 4
Meanwhile, lightly spray a wok or deep frying pan with oil and place over a medium to high heat. Add the garlic and cook for 30 seconds, then add all the vegetables and stir–fry for 2–3 minutes until just tender but still crisp. Stir in the soy sauce.
Step 5
Serve the chicken burgers immediately with the hot stir-fried vegetables.
Step 6
Tip: Most supermarkets and butchers sell minced chicken if you’d rather not mince it yourself. Just mix in a bowl with the spring onions, spices and herbs.
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