Burgers: the ultimate comfort food.
And while most burgers don't make the cut for a healthy eating plan, there is no reason why - with a few tweaks - burgers can't form part of a balanced, nutritious diet. Example in question: the tandoori chicken burger.
Firstly, it's made with lean chicken breast - so there's much less saturated fat than a regular burger made with beef mince. And it doesn't need a ton of unhealthy toppings - the burger patty is bursting with flavour and the mint yoghurt packs a zingy, herby punch.
You can use store-bought chicken mince, or mince your own breast fillets. I prefer to mince my own so I know the fat content is minimal but if you prefer to buy pre-minced just make sure it's the leanest type available. You could also sub the chicken for turkey with equally delicious results.
They were super speedy to make, and with a side of home-made wedges made a substantial dinner. Next time you're in the mood for a burger forget the boring beef patty and try the tandoori chicken burger. But be warned: you may end up eating a second one behind the couch where no-one will see you just so you don't have to share...not that I know anyone that did that...
Tandoori Chicken Burgers
500g chicken mince
1 egg white
1-2 tbsp tandoori paste
1 tsp crushed garlic
1/2 tsp minced ginger
1/4 cup fresh coriander, finely chopped
2/3 cup greek yoghurt
Juice of 1 lemon
1/2 bunch fresh mint, finely chopped
4 wholegrain burger buns
Shaved red onion, sliced cucumber and baby spinach leaves, to serve
1) Mix chicken mince, egg white, tandoori paste, garlic, ginger and chopped coriander until well combined. Divide mixture into 4 equal pieces, then set aside in the fridge to chill for 15 minutes.
2) Combine greek yoghurt, lemon juice and chopped mint in a small bowl. Set aside.
3) Heat a non-stick fry pan over medium-high heat. Shape the mince pieces into patties and place in the pan. Cook for 3-5 minutes each side until cooked through.
4) Meanwhile, toast burger buns. Assemble burgers by topping the toasted bun with mint yoghurt, a chicken burger patty, red onion, cucumber and baby spinach.
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