Fresh tarragon imparts a unique and delicious flavour to these low-fat, succulent chicken breast burgers.
Ingredients
- 4 x 170g chicken breast fillets, chopped
- 1/3 cup (80g) ricotta
- 1 tablespoon milk
- 4 spring onions, trimmed, finely chopped
- 1 tablespoon chopped fresh tarragon (see note)
- 1/3 cup (95g) low-fat Greek-style yoghurt
- 2 teaspoons wholegrain mustard
- Olive oil spray
- 4 crusty bread rolls, split
- 2 cups mixed salad leaves
- 2 tomatoes, sliced
Method
- Step 1Place the chicken, ricotta, milk, spring onion and tarragon in a food processor and season with salt and pepper. Pulse briefly until the chicken is evenly minced – don’t overmix. Using damp hands, form the mixture into 8 small patties (about 2cm thick), then chill for 10 minutes.
- Step 2Meanwhile, combine the yoghurt with the mustard in a bowl and season.
- Step 3Heat a large non-stick frypan over high heat. Spray with oil, reduce heat to medium, then cook the patties, in batches if necessary, for 4-5 minutes each side until browned and cooked through.
- Step 4To assemble the burgers, fill each roll with salad leaves, tomato, 2 burger patties and yoghurt. Serve immediately.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1594 kj
Energy
7g
Fat Total
3g
Saturated Fat
3g
Fibre
47g
Protein
113mg
Cholesterol
401.8mg
Sodium
9g
Carbs (sugar)
31g
Carbs (total)
All nutrition values are per serve
Notes
Use dense, grainy rolls (such as cape seed) to make this a low-GI meal. Fresh tarragon is available from selected greengrocers.
- Author: Louise Pickford
- Image credit: Ian Wallace
- Publication: Taste.com.au
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