Chia Chicken Burgers on Foccacia Buns

Prep Time 10-15 mins
Total Time 10-15 mins
Serves 4
Ingredients
500g minced chicken
100g cooked brown rice or quinoa
30g carrot, grated
75g courgette, grated
2 tbsp parsley, finely chopped
2-3 tsp black chia seeds
salt and pepper, to taste
olive or coconut oil (for cooking)

To serve:
4 foccacia bread buns
mayonnaise, ketchup or tomato chutney
1 large tomato, sliced
lettuce leaves
1 red onion, sliced
4 slices of cheese (optional)
Method

In a large bowl, mix the chicken, grain, carrot, courgette, chopped parsley and chia seeds well, and then form four patties.
Heat a large frying pan on medium to medium-high heat, add oil and cook patties for about 5 minutes on each side. Reduce heat if browning too quickly. You can also cook on a grill.
To serve, cut foccacia bread buns in half and spread a little mayonnaise and ketchup (or tomato chutney) on bread. Place a piece of cheese (if using) on the bottom bun half, then add a burger patty, slice of tomato, lettuce and a couple of red onion slices. Place top on and gently press down. Serve burger patties on a bed of mixed greens for a lighter meal.

Tip: You can substitute chicken with minced beef, turkey, fish or prawns.

view nutritional information
 
Energy (kJ)
Calories
Total Fat
Saturated
Polyunsaturated
Monounsaturated
Trans
Cholesterol
Vitamin A
Vitamin C
Sodium
Potassium
Total Carbs
Dietary Fibre
Sugars
Protein
Calcium
Iron
Per Serve
3250
776
40
9
5
13
0 g
77
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9{5a246017eb3d042bf5a47e123f61f70a368c7be80194aa79b3e291d2c767fd37}
1173
446
64
5
2
45
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24{5a246017eb3d042bf5a47e123f61f70a368c7be80194aa79b3e291d2c767fd37}