Chicken burgers
Prep: 15 mins
Cook: 10 mins
Serves: 6
5

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 reduced-salt 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

  1. Finely chop mushrooms, celery, onion and parsley or blitz in a food processor until finely chopped.
  2. Mix blitzed vegetables with chicken mince, soy sauce, egg and enough breadcrumbs to make a soft but manageable texture.
  3. Divide mixture into six and shape with a little flour into round patties larger than the width of the rolls.
  4. Spray a non-stick pan with oil and cook for 4-5 minutes on each side until golden brown and cooked through.
  5. 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!

Still hungry? Try a side of salad or vegies before going for a second serve.

More tips

Nutrition Information

per serve per 100g
Energy 1880 kJ 675 kJ
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