Chicken and chickpea burgers

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Chicken and chickpea burgers

A protein-rich supper that's quick to create on a busy weeknight

20 minutes

Serves 4

Charlie Farrant

Recipe by: Charlie Farrant | Student Dietitian and Running Blogger

Burgers are an indulgent treat – usually. This version swaps beef for chicken. It’s bulked out with chickpeas, rather than cheese and garnishes, which lowers the fat and increases the fibre.

Charlie Farrant

Recipe by: Charlie Farrant | Student Dietitian and Running Blogger

Burgers are an indulgent treat – usually. This version swaps beef for chicken. It’s bulked out with chickpeas, rather than cheese and garnishes, which lowers the fat and increases the fibre.

Ingredients

  • 3 chicken breasts, roughly chopped
  • 1 x 400g can chickpeas, drained
  • Small handful fresh coriander
  • ½ tablespoon harissa paste
  • 1 tablespoon sunflower oil
  • 4 round wholemeal bread rolls
  • 1 tomato, cut into four slices
  • 200g lettuce, to serve
  • 50g tzatziki, to serve, optional

CALORIES: 339

FAT: 6.5g

5 A DAY: 1.5

SALT: 0.6g

SUGAR: 3.1g

Method

  1. In a food processor, pulse the chicken until minced before adding the chickpeas, coriander and harissa, and pulse until combined.
  2. Shape into four equal sized patties.
  3. Heat the oil in a large frying pan over a medium high heat and cook the burgers for 8 minutes on each side until golden brown and cooked through.
  4. Meanwhile, slice the bread rolls horizontally and toast.
  5. Top each bun with a chicken patty, a slice of tomato and some lettuce. Serve with tzatziki, if you like.

For a crunchy, gluten-free option, ditch the rolls and wrap the burgers in iceberg lettuce


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