Herb-Crusted Chicken Burger

Looking for a tasty, diabetes-friendly meal that doesn’t compromise on flavor? Try our herb-crusted chicken burgers! Packed with lean protein and bursting with fresh herbs, these burgers are an excellent choice for anyone managing blood sugar levels. The combination of chicken, herbs, spinach, and tomatoes offers not only great taste but also nutritional benefits that support overall health.

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

What's beneficial about these ingredients:

• Chicken:

  • Lean protein that helps in maintaining muscle mass and promoting satiety.
  • Low in carbs, which helps keep blood sugar levels stable.
  • Rich in vitamins and minerals, including B vitamins and selenium.

• Herbs (e.g., parsley, basil, oregano):

  • Antioxidants that help combat oxidative stress and inflammation.
  • Adds flavor without extra calories or sodium.
  • Some herbs can assist in regulating blood sugar levels.

• Spinach:

  • High in fiber, which supports healthy digestion and helps in blood sugar control.
  • Low glycemic index, which minimizes blood sugar spikes.
  • Rich in vitamins, providing essential nutrients like vitamin A, C, and K.

• Tomatoes:

  • Rich in lycopene, which offers antioxidant properties that may improve heart health.
  • Low in carbs, which helps in managing blood sugar levels.
  • Contains high water content to help keep you hydrated.

Check out some other recipes for burgers:

- Healthy Turkey Burger
- Falafel Burger
- Home Made Burgers

 

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