Chicken Burger with Herbs

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Preparation : 10 min Cooking : 15 min
380 calories/serving

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
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
4 tsp olive oil, for brushing 20 mL
4 slices gluten-free bread 180 g
2 tomatoes, sliced 240 g
1/2 Boston lettuce, or curly leaf 100 g
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 (280 g)

Amount

% Daily Value

Calories

380

Fat

19 g

30 %

Saturated 0.9 g
+ Trans 0 g

4 %

Cholesterol

80 mg

Sodium

190 mg

8 %

Carbohydrate

24 g

8 %

Fibre

5 g

22 %

Sugars

4 g

Net Carbs

19 g

Protein

27 g

Vitamin A

30 %

Vitamin C

23 %

Calcium

12 %

Iron

43 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1
Meat and Alternatives 3
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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