Italian Chicken Burger

Difficulty | Makes 6 | Book 7

Italian Chicken Burger
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500g lean chicken mince
2 teaspoons crushed garlic (in jar)
¼ cup onion finely diced
¾ cup rolled oats
¾ cup 97% fat-free semi sundried tomatoes sliced
½ cup zucchini grated
2 teaspoons dried oregano
½ cup fresh basil leaves roughly chopped
2 teaspoons salt-reduced chicken stock powder
¼ teaspoon pepper
⅓ cup Kalamata olives sliced
cooking spray

Per burgerBurger pattyRoll & Salad
FatTotal6.9g2.2g
Saturated1.7g0.2g
Fibre1.7g4.6g
Protein20.7g6.2g
Carbs22.7g27.2g
Sugar4.9g4.0g
Sodium235mg299mg
Kilojoules989 (cals 236)653 (cals 156)
GI RatingMediumLow

Method

  1. Mix together the mince, garlic and onion in a large bowl using your hands. Add oats and mix in well.
  2. Cut sundried tomatoes in 1cm slices then add all remaining ingredients to bowl folding together until well combined.
  3. Shape into 6 equal sized patties then coat tops of burgers with cooking spray then lay sprayed side down into a large non-stick frypan, cook for 4-5 minutes. Before turning spray tops of patties then turn. Cook a further 4-5 minutes or until browned. Don’t have heat too high as this may burn the burgers.
  4. Once patty is cooked through serve either in a multi-grain bread roll with salad or on its own with salad or vegetables. Not included in nutritional information below.

Suitable to be frozen.

 

Dietitian's tip

Including the roll and salad makes a complete meal that is high in fibre, moderate in protein and carbohydrate and low in saturated fat.

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