Chicken Burgers with Tomato Relish
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 248 |
| pro | 22 g |
| total fat | 15 g |
| sat. fat | 4 g |
| carb | 5 g |
| fibre | 1 g |
| chol | 133 mg |
| sodium | 394 mg |
| % RDI: | - |
| calcium | 5 |
| iron | 17 |
| vit A | 13 |
| vit C | 35 |
| folate | 13 |
- Portion size: 4
You can grill these full-flavoured burgers on the barbecue or indoors in a grill pan, on an indoor grill, or in a nonstick skillet lightly brushed with oil.
Ingredients
- 1 1eggeggs
- 1/3 cup 1/3cupfresh whole wheat bread crumbs
- 1/4 cup 1/4cupchopped mint, (or 2 tsp/10 mL dried)
- 2 tbsp 2tbspwater
- 1/4 tsp 1/4tspsalt
- 1 pinch 1pinchpepper
- 1 lb 1lblean ground chicken Tomato Relish:
- 2 2plum tomatoplum tomatoes, diced
- 1/4 cup 1/4cupdiced red onionred onions
- 1/4 cup 1/4cupminced parsley
- 1 1jalapeño pepperjalapeño peppers, seeded and minced
- 1 tbsp 1tbspcider vinegar
- 1/2 tsp 1/2tspcoriander seeds, crushed
- 1/2 tsp 1/2tspmustard seeds, crushed
- 1/4 tsp 1/4tspsalt
- 1 pinch 1pinchpepper
Preparation
In bowl, beat together egg, bread crumbs, mint, water, salt and pepper. Add chicken and mix well. With wet hands, divide into quarters; form into 4 patties, each about 1/2 inch (1 cm) thick. (Make-ahead: Cover and refrigerate for up to 4 hours or wrap individually in plastic wrap and freeze in airtight container for up to 2 weeks.)
Tomato Relish: In large bowl, stir together tomatoes, onion, parsley, jalape?vinegar, coriander and mustard seeds, salt and pepper. (Make-ahead: Cover and refrigerate for up to 4 hours.)
Place burgers on greased grill over medium-high heat; close lid and grill, turning once, until no longer pink inside and digital thermometer inserted sideways into centre reads 185°F (85°C), about 15 minutes. Top each burger with Tomato Relish.
Additional information :
Substitution: Substitute 1/4 tsp (1 mL) each ground coriander and dry mustard for the coriander and mustard seeds.
Source : Canadian Living Magazine: October 2004
