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Chicken Burger with Herbs

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Preparation : 10 min Cooking : 15 min
380 calories/serving
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy

Ingredients

1 onions, finely chopped 200 g
2 tbsp Italian parsley, fresh, finely chopped 10 g
2 tbsp marjoram, fresh, finely chopped 14 g
480 g ground chicken
4 tsp olive oil, for brushing 20 mL
4 slices gluten-free bread
2 tomatoes, sliced 240 g
1/2 Boston lettuce 100 g
salt [optional]
ground pepper to taste [optional]
Dijon mustard to taste [optional]
ketchup to taste [optional]

Before you start

These burgers can be cooked either in a pan on the stovetop or using an outdoor grill.

Method

  1. Finely chop the onion and herbs, then put them in a bowl. Add the ground chicken, salt and pepper to taste, then mix well until the mixture is well combined and smooth. Form the mixture into flat patties.
  2. Lightly brush the burgers with oil and cook on a hot grill for about 10 min, until the outside is golden brown and the inside loses its pink colour. Turn the burgers once halfway through the cooking.
  3. Alternatively, the burgers can be cooked on the stovetop. Melt a little butter in a frying pan over medium-high heat. Add the burgers and cook for about 10 min, turning them once.
  4. Place each burger on a slice of gluten-free bread. Add the lettuce leaves and tomato slices. Serve with mustard and ketchup on the side.

Nutrition Facts Table

per 1 Serving (280g)

Amount

% Daily Value

Calories

380

Fat

19 g

30 %

Saturated 0.9 g
+ Trans 0 g

4 %

Cholesterol

80 mg

Sodium

200 mg

8 %

Carbohydrate

24 g

8 %

Fibre

5 g

22 %

Sugars

4 g

Protein

27 g

Vitamin A

30 %

Vitamin C

23 %

Calcium

12 %

Iron

43 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¼ servings
Grain Products : 1 ¾ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ½ servings

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Saturated Fat, Sodium
Source of  :
Calcium, Magnesium, Vitamin B1, Vitamin B6, Vitamin C, Vitamin D, Vitamin E
Good source of  :
Fibre, Folacin, Manganese
Excellent source of  :
Iron, Phosphorus, Potassium, Vitamin A, Vitamin K
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1
Meat and Alternatives 3
Fats ½

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