When it comes to comfort food, burgers often top the list of crave-worthy, guilty pleasures. But what if I told you that you could enjoy a delicious double patty chicken burger and still shed those extra pounds? Yes, you heard it right! In today’s blog, we are diving into a delectable recipe for a protein-packed chicken burger that is not only incredibly easy to make but also fits perfectly into a healthy eating plan. With its juicy texture, flavorful seasonings, and a zingy sauce, this burger is guaranteed to become your new favorite. Get ready to revolutionize your meal prep with this nutritious and mouth-watering creation, leaving no room for diet monotony. Let’s jump right into this culinary adventure that promises both taste and health benefits!
Ingredients and Preparation
- Seasoning: In a large bowl, combine the chicken mince with 2 teaspoons each of onion and garlic powder, 1 teaspoon of ground sage or fennel, salt, and 15 cracks of black pepper. Mix the ingredients thoroughly with clean hands to ensure even distribution of spices.
- Forming the Patties: Measure out approximately 100g per patty, making a total of 10 patties. Roll the mince in your hands to form balls and gently flatten them into patties. Keeping your hands damp prevents the mince from sticking.
- Freezing: Place the patties on lined baking trays and freeze for about 30 to 40 minutes. This step firms up the patties, making them easier to handle during the crumbing process.
The Zesty Sauce & Crisp Lettuce
- Lettuce: Thinly slice 250g of your preferred lettuce, like iceberg, into shreds. Known in culinary terms as chiffonade, this ensures the lettuce layers neatly in the burger while adding crunch.
- Sauce: For a flavorful sauce, chop three cornichons or baby dill pickles finely. In a mixing bowl, combine half a cup of mayonnaise with 2 teaspoons (or 20g) of mustard, the chopped pickles, 1 teaspoon each of onion and garlic powder, a pinch of salt, and 10 cracks of black pepper. Stir until well-mixed, creating a delicious, creamy sauce to complement the chicken patties. Refrigerate until ready to use.
Breading and Cooking the Patties
- Flour: 120g of plain all-purpose flour, though you won’t use it all.
- Egg Wash: Beat three eggs in a bowl.
- Crumbing: Choose 200 to 250g of your favorite crumbs, such as cornflake crumbs, panko, or regular breadcrumbs. These add a delightful crispy texture to the cooked patties.
Once the patties are ready, coat them gently in flour, then dip them in the egg wash, ensuring all surfaces are covered. Finally, coat them in your choice of crumbs, pressing down lightly to ensure adherence.
- Baking: Preheat your oven to 200°C (390°F). Place the crumbed patties on lined baking trays, sprayed lightly with oil. Spray a bit more oil on the tops. Bake for 20 to 22 minutes, flipping halfway through. Alternatively, crispy results can be achieved using an air fryer.
Assembling the Burger
Once baked to perfection, you’ll want to assemble your burgers while the patties are still warm, though they can be enjoyed cold as well.
- Buns: Toast 5 burger buns, if preferred, for extra flavor.
- Layering: Spread the prepared sauce on both the top and bottom halves of the buns. Place two patties per bun, add cheese if you wish, and top it off with the shredded lettuce. Seal it all with the top bun.
Storage and Meal Prep Tips
The beauty of this recipe extends beyond just eating it fresh. The burgers can be prepped and stored in several convenient ways:
- Refrigeration: Once assembled, store the burgers in an airtight container in the fridge for up to three days.
- Freezing Patties: The raw or cooked patties can be frozen for up to three months. Wrap them tightly to avoid freezer burn. Make sure to thaw them overnight in the fridge before reheating.
Reheat options include using a pan, microwave, or air fryer for a fresh taste. This makes the recipe ideal for meal prep, ensuring you always have a quick, healthy option on hand.
Why It’s a Weight-Loss Friendly Option
While burgers are often seen as indulgent, this chicken burger is tailored to support a balanced diet. Packed with protein from the chicken, it helps with satiety, promoting muscle maintenance and fat loss. The homemade sauce and controlled portion sizes help keep calories in check, without sacrificing flavor.
In conclusion, this double patty chicken burger offers a perfect blend of taste and nutrition, proving that eating healthy doesn’t have to mean giving up your favorite flavors. With a few simple steps, it’s a meal that can seamlessly fit into any meal plan while delighting your taste buds. Get creative, enjoy the process, and indulge guilt-free!
