Healthy chicken and vegetable burgers

Recipe may contain gluten, peanuts, tree nuts, milk and fish.

A 30-minute meal that’ll satisfy that fast-food craving while providing a balanced, fibre-rich dinner for the family. It’s low-cal, packed with nutrient-dense veg and brimming with light protein from the chicken and black beans.

11 Ingredients

  • 1 carrot, peeled, finely grated

  • 1 zucchini, finely grated

  • 250g chicken breast mince

  • 400g can black beans, rinsed, drained

  • 1 tsp ground cumin

  • 11/2 tsp chilli paste

  • 130g (1/2 cup) natural yoghurt

  • 1 tbs fresh lemon juice

  • 2 (about 70g each) wholegrain bread rolls, halved, toasted

  • 2 vine-ripened tomatoes, thickly sliced

  • 150g kale slaw

4 Method Steps

  • Step 1

    Squeeze excess moisture from the carrot

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    (1 carrot, peeled, finely grated) and zucchini (1 zucchini, finely grated). Place in a large bowl. Add the chicken (250g chicken breast mince), beans (400g can black beans, rinsed, drained), cumin (1 tsp ground cumin) and 1 tsp chilli paste (11/2 tsp chilli paste). Season. Stir until well combined. Divide mixture into 4 portions and shape into 2cm-thick patties.

  • Step 2

    Lightly spray a barbecue or chargrill pan with oil. Preheat on high. Cook the patties for 4 minutes each side or until golden and cooked through.

  • Step 3

    Meanwhile, combine the yoghurt (130g (1/2 cup) natural yoghurt), lemon juice (1 tbs fresh lemon juice) and remaining chilli paste in a bowl.

  • Step 4

    Top each bread roll (2 (about 70g each) wholegrain bread rolls, halved, toasted) half with tomato (2 vine-ripened tomatoes, thickly sliced), a patty and kale slaw (150g kale slaw) (reserve dressing from the packet for another use). Drizzle over the yoghurt sauce to serve.
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Nutritional Information

Per serving

  • 305

  • 1275 kj

  • 8.9g

  • 3.2g

  • 9.6g

  • 22.9g

  • 28.6g

All quantities above are averages

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