When it comes to comfort food, burgers often top the list, and for many, they are synonymous with indulgence and cheat meals. But what if I told you that you could enjoy a delicious double patty chicken burger while still shedding those extra pounds? Yes, you read that right! With this simple and protein-packed recipe, you can savor every bite without any guilt. In this blog, we will explore how to make this scrumptious burger, perfect for those who are mindful of their diet yet refuse to compromise on flavor. Get ready to discover the secret to a mouthwatering meal that not only satisfies your cravings but also supports your weight loss journey. Let’s dive in!
Ingredients and Preparation
Burgers and weight loss may not traditionally go hand-in-hand, but this double patty chicken burger is here to change the game. By utilizing lean chicken mince and strategically incorporating flavors, you can create a meal that is both nutritious and indulgent. Here’s how you can prepare this delightful dish at home.
For the patties, you’ll need:
- 1 kilo (or 2.2 pounds) of chicken mince. You can choose to make your own by blending the same weight in chicken breasts, should you prefer an all-natural approach.
- 2 teaspoons of onion powder
- 2 teaspoons of garlic powder
- 1 teaspoon of either ground sage or fennel
- Salt and cracked black pepper to taste
Begin by seasoning your chicken mince with these spices and getting your hands involved in mixing. The idea is to distribute the seasoning evenly across the meat. Once done, weigh out 100g portions to shape your patties.
Tips for Shaping Patties
- Wet Hands: Keep your hands damp. This prevents the mince from sticking to your hands and allows you to form smooth patties.
- Freezing: Lay out your patties on a lined baking tray and freeze them for about 30 to 40 minutes. This step is essential to firm up the patties, making them much easier to handle during the breading process.
Crumb Coating and Cooking
After the patties have chilled, prepare an egg wash by whisking three eggs in a bowl. This will assist in binding the crumb coating to the patties.
For the breading, you’ll need:
- 120g of plain all-purpose flour
- 200 to 250g of cornflake crumbs – these add a delightful crunch without the extra calories that come from deep frying.
The next step is setting up your breading station. Dredge each patty first in flour, knocking off excess, then in the egg wash, ensuring all sides are covered. Finally, dip them into the cornflake crumbs, pressing gently to ensure they adhere.
Once breaded, transfer the patties back to a lined baking tray. Spray a bit of oil over them to get them extra crispy when baking. Cook the patties in a preheated oven at 200°C (390°F) for approximately 20 to 22 minutes, making sure to flip them over halfway for even cooking.
Building Your Burger
While the patties bake, prepare the accompanying components:
Lettuce
Thinly slice 250g of your preferred lettuce. Iceberg lettuce is recommended for its crisp, refreshing texture.
Sauce
In a bowl, mix half a cup of mayonnaise with 2 teaspoons of yellow mustard, 3 finely chopped baby dill pickles, along with another teaspoon each of onion and garlic powder. Season with salt and freshly cracked black pepper to taste.
Assemble the burger once the patties are done. Start by spreading the sauce on both the top and bottom halves of the burger buns. Place two patties on each bun, add a slice of cheese if you’re feeling indulgent, and top with a generous handful of lettuce.
Storage Tips
These chicken burger patties are versatile and can be stored in different ways for easy meal prep:
Refrigeration
Store the assembled burgers in airtight containers or wrap them in food paper. They will stay fresh in the fridge for up to 3 days.
Freezing
If you’ve prepped the patties in advance, they can be frozen for up to 3 months. When ready to eat, thaw them overnight in the fridge and reheat using your method of choice—oven, microwave, or air fryer.
Why This Burger Works for Weight Loss
- High Protein, Low Fat: Chicken is a lean protein, which supports muscle maintenance and can enhance metabolism. By baking rather than frying, you significantly reduce the fat content.
- Portion Control: Forming smaller patties allows for portion control, an essential aspect of any weight management plan.
- Flavorful Satisfaction: The use of spices and the tangy sauce satisfies your taste buds, minimizing the urge to consume extra calories elsewhere.
In conclusion, this delicious double patty chicken burger proves that eating healthy doesn’t mean foregoing taste. Whether you’re looking to monitor your caloric intake or simply want a healthier alternative to traditional fried burgers, this recipe is a fantastic addition to your meal rotation. Enjoy it fresh out of the oven or as a convenient meal prep option, and relish the balance of flavor and nutrition on your plate.
