Open chicken burger with spicy tomato salsa

Forget takeaways and throw together these spicy, low-carb, low-calorie burgers. You can even make them gluten-free and they'll be ready in only half an hour.

Serves: 4

Time to make: 30 mins

Ingredients

More weights & measures

500g lean chicken breast mince
2 tablespoons chopped flat-leaf parsley
2 teaspoons zest of lemon
1 small carrot, peeled, finely grated
1 small courgettezucchiniX, finely grated, squeezed of excess moisture
cracked black pepper, to taste
200g cherry tomatoes, quartered
1 long red chilli, seeded, finely chopped
2 teaspoons white balsamic vinegar
1 tablespoon sunflower kernels, toasted
3 teaspoons olive oil
2 grainy bread rolls, halved, toasted
½ small avocado, mashed
1 medium cucumber, peeled into ribbons
2 cups baby rocketarugulaX

Instructions

Stay Awake

1 Combine chicken mince, parsley, lemon zest, carrot and courgette in a large bowl. Season with cracked black pepper. Using clean hands, mix until well combined and shape into 4 patties.

2 Meanwhile, combine cherry tomatoes, chilli, vinegar and sunflower kernels with 1 teaspoon of the olive oil in a small bowl to make salsa. Season with cracked black pepper; set aside.

3 Heat remaining olive oil in a large non-stick frying pan over medium heat. Cook chicken patties for 4–5 minutes, each side, or until golden brown and cooked through.

4 Spread bread roll halves with avocado. Top each half with cucumber ribbons, baby rocket and a chicken patty. Serve topped with the tomato salsa.

Variations

Make it gluten free: Use Vogel’s gluten-free gourmet buns, 6 seed.

Nutrition Info (per serve)

Calories 365 cal

Kilojoules 1530 kJ

Protein 33 g

Total fat 16 g

Saturated fat 3 g

Carbohydrates 20 g

Sugar 8 g

Dietary fibre 6 g

Sodium 220 mg

Calcium 130 mg

Iron 2 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.