Sweet and sour sesame chicken burgers
Serves: 4
Time to make: 30 mins
Total cost: $12.80 / $3.20 per serve
(at time of publication)
Ingredients
- spray oil
- 3 skinless chicken breasts (550g), cut in strips
- 2 tablespoons liquid honey
- 2 tablespoons kecap manis (sweet soy sauce)
- 1 tablespoon sesame seeds
- 4 wholemeal bread buns
- 2 cups fresh spinach, rinsed
- ½ cup sliced beetroot
- 2 carrots, cut in strips
Instructions
1 Lightly spray a non-stick frying pan. Fry chicken for 2-3 minutes until browned. Add honey and soy sauce. Fry until sauce begins to bubble and thicken. Remove from heat, scatter with sesame seeds and set aside.
2 Cut buns in half. Layer with spinach, beetroot slices and carrots. Top with chicken. Drizzle a small amount of sauce on top of each burger before serving.
Variations
Make it gluten free: Use gluten-free varieties of kecap manis and bread buns.
Nutrition Info (per serve)
-
Calories 402cal
-
Kilojoules 1680kJ
-
Protein 37g
-
Total fat 8g
-
–Saturated fat 2g
-
Carbohydrates 45g
-
–Sugars 20g
-
Dietary fibre 5g
-
Sodium 570mg
-
Calcium 100mg
-
Iron 2mg
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.
Photographer: Melanie Jenkins
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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