Open chicken burger with spicy tomato salsa
Nutrition Info.(per serve)
500g lean chicken breast mince
2 tablespoons chopped flat-leaf parsley
2 teaspoons lemon zest
1 small carrot, peeled, finely grated
1 small courgette, finely grated, squeezed of excess moisture
cracked black pepper, to taste
200g cherry tomatoes, quartered
1 long red chilli, seeded, finely chopped
2 teaspoons white balsamic vinegar
1 tablespoon sunflower kernels, toasted
3 teaspoons olive oil
2 grainy bread rolls, halved, toasted
1/2 small avocado, mashed
1 medium cucumber, peeled into ribbons
2 cups baby rocketarugulaX
Total fat 16g
Saturated fat 3g
Dietary fibre 6g
1 Combine chicken mince, parsley, lemon zest, carrot and courgette in a large bowl. Season with cracked black pepper. Using clean hands, mix until well combined and shape into 4 patties.
2 Meanwhile, combine cherry tomatoes, chilli, vinegar and sunflower kernels with 1 teaspoon of the olive oil in a small bowl to make salsa. Season with cracked black pepper; set aside.
3 Heat remaining olive oil in a large non-stick frying pan over medium heat. Cook chicken patties for 4–5 minutes, each side, or until golden brown and cooked through.
4 Spread bread roll halves with avocado. Top each half with cucumber ribbons, baby rocket and a chicken patty. Serve topped with the tomato salsa.
Make it gluten free: Use Vogel’s gluten-free gourmet buns, 6 seed.