Here’s another delicious way to deal with that piece of boneless, skinless chicken (or perhaps turkey) that you have in your fridge.
This recipe packs a high-protein, nutritious punch and is full of flavor, low in fat – and the addition of mushrooms adds some low-calorie moisture.
You can use chicken breast or thigh meat – I prefer thigh as it’s slightly juicier.
The avocado, cucumber, red onion and yoghurt dressing would also make a wonderful salad to serve alongside poached salmon or anything else that’s summery, sandwich-y or burger-y. It doesn’t keep too well due to avocado’s tendency to discolor, so it will need to be eaten within a couple of hours.
I like to use sprouted grain buns; they’re available in the freezer section of good supermarkets or Whole Foods; sprouted grain breads taste terrific and contain more protein and less carbs than regular bread; something to do with the sprouting reducing the grain’s carbohydrate content…I always have it in my freezer.
CHICKEN EDEMAME BURGER
Ingredients for the burgers:
12 oz (340g) of boneless, skinless chicken (or turkey) breast or thigh meat
1 cup (240ml measure) of defrosted shelled edemame beans
4 large white button mushrooms, cleaned and trimmed
1-2 cloves of garlic, chopped
1/4 of a small red onion, peeled and coarsely chopped (you’ll need half an onion – the other 1/4 goes in the topping)
2 tablespoons of tamari or reduced sodium soy sauce
A pinch of cayenne
1 tablespoon of olive oil
Ingredients for the topping:
1/4 cup (60ml) of plain low-fat Greek yoghurt
1 teaspoon of white wine vinegar
1/2 teaspoon of sugar
1/4 of a small red onion, peeled and coarsely chopped
1 ripe avocado, roughly chopped
Approx 1 cup (to 240ml) of thinly sliced hothouse/English cucumber
Burger buns and lettuce to serve
Make the topping first – whisk the yoghurt, vinegar and sugar together in a bowl. Add the avocado, chopped red onion and avocado – toss well and chill while you make the burgers.
Pre-heat the oven to 400F (200C)
Start by pulsing the edemame, mushrooms, garlic and red onion in a food processor until finely minced. Add the chicken (or turkey), soy sauce and cayenne and pulse again until everything is well blended. Form into 4 equal patties.
Heat a large heavy ovenproof skillet/frying pan over a high heat then add the olive oil. Cook the burgers for 2-3 minutes each side or until both sides are browned.
Place the skillet directly into the preheated oven and cook for 12-14 minutes or until the burgers are cooked right through.
Serve immediately on toasted buns with lettuce and a good dollop of the avocado cucumber topping – serve the rest on the side.
(Adapted from the ‘Drop 10 Diet Cookbook’)