Carnival of the Recipes - Chicken chilli burgers
This is one I've done a couple of times now over the last few weeks, and it has gone onto our must have once a week list. It's from Ainsley Harriott's "low fat meals in minutes", and is quick and easy to make. Another plus is that we can make use of our fresh herbs in the garden, there's always a bit of satisfaction when you can use something you've grown yourself.
Ainsley even includes nutrition notes in this book, I don't tend to get that involved reading them, but on this one at the top it has "really low fat!", so it must be healthy. It certainly doesn't skimp on taste though, sensational!
**Update: Rocket is also known as Arugula. Arugula is an aromatic salad green. It is also known as rocket, roquette, rugula and rucola, and is popular in Italian cuisine. Sheesh! Another ingredient known by many different names.
500g (1lb 2oz) lean minced chicken
2 garlic cloves crushed
1 red chilli, seeded and finely chopped (don't forget to wear the gloves, ouchies otherwise!)
1 tbsp chopped fresh mint
2 tbsp chopped fresh parsley or coriander (cilantro). I like both these so I tend to use 1 tbsp parsley, 1 tbsp coriander.
2 tsp Worcestershire sauce
olive oil, for brushing
salt and freshly ground black pepper
rocket and tomato slices
1. Mix together the minced chicken, garlic, chilli, herbs, Worcestershire sauce and plenty of salt and pepper.
2. Shape the mixture into 4 even-sized burgers, then brush lightly with the oil. Pre heat the grill to medium (I tend to do these in a fry pan on the stove, still medium temp)
3. Grill for 5 minutes on each side until well browned and cooked through. Actual time is variable, depends how flat you make them before cooking. Serve in burger buns with rocket and juicy sliced tomatoes.
For those interested in the nutrition notes per serving, here they are:
- calories 149
- protein 28g
- carbohydrate 1g
- fat 3g
- saturated fat 1g
- fibre none (bit surprised at that, buns would have fibre, I'm guessing this is just for the pattie)
- added sugar none
- salt 0.58g