Chicken and fennel burger

Serves: 4

Time to make: 30 mins , plus chilling

Ingredients

500g chicken mince
¼ small onion, finely chopped
1 medium carrot, grated
¼ cup breadcrumbs
1 clove garlic, crushed
1 teaspoon fennel seeds, crushed
1 teaspoon dried thyme
3 tablespoons chopped parsley
salt and pepper, to season
cooking spray oil, to grease
To serve
4 tablespoons low-fat plain yoghurt
1 clove garlic, crushed
1 teaspoon chopped parsley
4 wholemeal burger buns

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Instructions

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1 Place chicken in a bowl with other burger ingredients. Mix well. Shape into 4 even-sized patties. Cover and refrigerate for 3 hours, or overnight.

2 Preheat grill pan or barbecue and spray lightly with oil. Cook patties for 6-7 minutes each side.

3 For the dressing, mix yoghurt, garlic and parsley. Assemble patties in buns with dressing. Serve with finely diced red onion and spring onion.

Nutrition Info (per serve)

Calories 359 cal

Kilojoules 1500 kJ

Protein 32 g

Total fat 12 g

Saturated fat 4 g

Carbohydrates 30 g

Sugar 4 g

Dietary fibre 5 g

Sodium 410 mg

Calcium 110 mg

Iron 3.5 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.