STEP 2 Spicy chicken burgers with stir-fried vegetables

Name: STEP 2 Spicy chicken burgers with stir-fried vegetables
Prep time: 20 min
Cook time: 12 min
Total time: 32 min
Cuisine: Asian
Ingredients: 300g skinned chicken breast fillets; 4 spring onions, trimmed; 2 garlic cloves, crushed; ¼ tsp ground cumin; ½ tsp paprika; a pinch of crushed chilli flakes; a few sprigs of coriander, chopped; spray oil; salt and freshly ground black pepper; 1 garlic clove, thinly sliced; 50g small broccoli florets; 50g mange tout, trimmed and halved; 100g mushrooms, thinly sliced; ½ green pepper, deseeded and thinly sliced; a handful of Chinese leaves, shredded; 1 tbsp soy sauce

6 steps

Prep:20minCook:12min

You can vary the spices in these delicious burgers, depending on how hot or spicy you like them. For extra flavour, why not drizzle them with a little balsamic vinegar or soy sauce?

Updated at: Thu, 17 Aug 2023 13:46:51 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories277.1 kcal (14%)

Total Fat7.9 g (11%)

Carbs12.8 g (5%)

Sugars4.2 g (5%)

Protein39.1 g (78%)

Sodium923.8 mg (46%)

Fiber3.8 g (14%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

Burgers

300gchicken breast fillets

¼ tspground cumin

½ tsppaprika

crushed chilli flakes

3 sprigscoriander

chopped

spray oil

salt

freshly ground black pepper

Stir Fried Veg

1garlic clove

thinly sliced

50gbroccoli florets

small

50gmange tout

trimmed and halved

100gmushrooms

thinly sliced

0.5green pepper

deseeded and thinly sliced

Chinese leaves

shredded

1 Tbspsoy sauce

Instructions

Step 1

Put the minced chicken, spring onions, garlic, spices and coriander in a food processor or blender and pulse until you have a coarse paste. Season lightly with salt and pepper.

Step 2

Divide the mixture into 2 portions and, using your hands, mould each one into a burger shape.

Step 3

Lightly spray the burgers with oil and cook on a hot barbecue or griddle pan over a medium heat for 5–6 minutes each side, or until golden brown on the outside and cooked right through with no pink meat on the inside.

Step 4

Meanwhile, lightly spray a wok or deep frying pan with oil and place over a medium to high heat. Add the garlic and cook for 30 seconds, then add all the vegetables and stir–fry for 2–3 minutes until just tender but still crisp. Stir in the soy sauce.

Step 5

Serve the chicken burgers immediately with the hot stir-fried vegetables.

Step 6

Tip: Most supermarkets and butchers sell minced chicken if you’d rather not mince it yourself. Just mix in a bowl with the spring onions, spices and herbs.

View on The 1:1 Diet

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