Zucchini Mustard Chicken Burgers |
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Prep Time: 10 Minutes Cook Time: 5 Minutes |
Ready In: 15 Minutes Servings: 6 |
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This low GI recipe has been adapted from a recipe in Michelle Trute's 'cooking with conscience book 2' which focuses on low-fat, low GI, easily prepared food. In making this, I processed the garlic and zucchini and used a small amount of oil to panfry the patties in a non-stick pan, and added a dollop of tzaziki on top of the burgers. Zaar would not allow me to include tzatziki as an ingredient, so I've included Greek yoghurt which is what I'd use if I had no tzatziki on hand. If you haven't tried Greek yoghurt before, it's much creamier than other yoghurts. And if you want a good recipe for tzatziki, I recommend Ravenseyes’ Tzatziki or Kittencal's Tzatziki (Greek Cucumber and Yogurt Salad). 160 grams of ground chicken = just over 5 ounces of ground chicken. Ingredients:
160 g ground chicken |
1 egg white |
1 teaspoon mustard |
1/4 teaspoon sweet paprika |
1 tablespoon fresh parsley, finely chopped |
1 garlic clove, minced |
1/2 zucchini, finely grated |
salt, to taste (optional) |
fresh ground black pepper, to taste (optional) |
1/2 teaspoon oil, for oiling the grill or 1/2 teaspoon oil, for oiling the oven tray |
2 multi-grain rolls |
1 cup salad greens or 1 cup baby spinach leaves |
1 tomato, sliced |
6 sliced cucumbers |
salt, to taste (optional) |
fresh ground black pepper, to taste (optional) |
1/4 cup greek yogurt (optional) |
Directions:
1. Mix the chicken, egg white, mustard, paprika, chopped parsley, garlic and grated zucchini in a bowl; add salt and pepper to taste (if using) and shape the chicken mixture into two patties; wipe the grill or oven tray (whichever you are using) with the oil and cook on the grill for 5 minutes or place on a tray and bake in a moderate oven for 10 minutes (180°C/350°-375°F/4-5 gas mark).
2. Toast the buns, divide the salad greens or baby spinach leaves, sliced tomato and cucumber slices inside each of the rolls; add salt and pepper, to taste (if using); top with the chicken patties and add a dollop of Greek yoghurt (if using).
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