Thanks to the culinary imagination of dietician Jane Clarke, you can now enjoy fast-food OG the humble burger, outside of your weekly cheat meal. These protein-packed chicken and chickpea burgers offer a healthy twist on traditional beef burgers, without the usual heavy dose of saturated fat and salt.
INGREDIENTS (serves 4)
- 16 oz roast chicken
- 7 oz canned chickpeas, drained and rinsed
- 1 small onion, chopped
- 1 garlic clove, chopped
- 2 tsp finely chopped sage
- 6 oz wholemeal breadcrumbs
- 1 egg, beaten
- Salt and ground black pepper
- Brioche or soft wholemeal bun, to serve
Put the chicken, chickpeas, onion, and garlic in a food processor to combine.
Put the mixture in a bowl, add the sage, 1.75 oz of the breadcrumbs, and enough of the egg to bind the mince without it becoming too sloppy. Season to taste.
Spread the remaining breadcrumbs on a large baking sheet and, taking a handful of mixture at a time, form a ball, then roll in the breadcrumbs until completely coated. Grill until the coating turns golden brown. Serve immediately in a bun or with salad.
Kcals: 667 | Fat: 12.9g | Carbs: 51.8g | Protein: 37.3g
Help increase your production of butyrate, a fatty acid famed for reducing inflammation in colon cells, which may lower your risk of developing colon cancer.
Packed full of B vitamins which are celebrated for their potential to lessen the risk of developing breast and lung cancer.
ADD SOME BEET HUMMUS TO YOUR BURGER AND BLOW YOUR TASTEBUDS AWAY!
Jane Clarke is a dietitian and Cordon Bleu chef with more than 30 years’ experience in the nutrition industry. She is the author of nine best-selling books, columnist, and regularly contributes on TV. She has worked with Jamie Oliver on several of his projects and now leads Nourish by Jane Clarke, which provides a solution to the problem of undernourishment and provides empowerment and inspiration to those who are facing a health challenge, such as cancer and dementia.