Herb-Crusted Chicken Burger – IBD Medical Trading Pty Ltd

Herb-Crusted Chicken Burger

by IBD Medical on November 27, 2020

diabetes recipes healthy burger delicious dinner

Serves 4

Preparation time: 10 minutes (plus 20 minutes marinating time)

Cooking time: 8 minutes


Ingredients:

  • 2 x 250g chicken breast fillets, halved through to make 4 thinner fillets
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon lemon juice
  • 1 tablespoon ground black pepper 
  • 1 tablespoon chopped herbs (parsley, chives, thyme)
  • 1 Lebanese cucumber, cut into thin slices lengthwise
  • 50g baby spinach or rocket
  • 2 tomatoes, sliced
  • 4 wholegrain rolls, to serve

Method:

  1. Combine half a tablespoon of the oil, lemon juice, pepper and herbs. Add chicken and stir to coat. Cover and refrigerate for 20 minutes to marinate.
  2. Heat a frying pan and add the other half tablespoon of the oil. Cook chicken over medium high heat for 2 minutes each side, or until cooked through.
  3. Divide leaves, cucumber and tomato between 4 roll bases. Top with chicken fillets and bread roll tops.


Cooks note: Be careful to cook chicken sufficiently, it should never be pink inside.


Nutritional analysis per serve:

Energy 1550kJ; Fat 9g, Saturated fat 2g; Protein 37g, Carbohydrate 32g; Fibre 6g; Sodium 530mg

 

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