Fire Up The Barbie!

 

 

 

 

 

 

 

 

 

 

 

Well the forecast for the weekend looks surprisingly good so I am determined to get the winter cloak off the barbecue for the first time this year. By now I have usually grown a little weary of steak, kebabs, salad and corn on the cob but I’m wetting my lips with anticipation to wheel these favourites out again.

 

Since commercial burgers can vary so much…both fat and carb wise, I often prefer to make my own. This is especially true of the chicken variety…most have a stodgy carb addition, can have added fats and all too often the seasoning is somewhat bland or artificial. The best way to know what you’re eating is to make the dish yourself and this recipe makes easy work of chicken burgers for 4. I like to serve it with a sort of avocado mayonnaise for myself, minus the bread, but non-bariatrics might like it with a ciabatta roll, a handful of peppery rocket and even a few crunchy crisps/chips. Go on spoil yourself, this might be the only decent bbq weather we get if the previous few weeks are anything to go by!

 

HOME-MADE CHICKEN BURGERS WITH AVOCADO MAYO

Ingredients

Metric/US

400g/14 oz skinless and boneless chicken breast fillets

75g/3 oz extra lean smoked bacon, finely chopped

1 small onion, very finely chopped

1 tbsp finely chopped fresh rosemary

salt and freshly ground black pepper

1 ripe baby avocado, halved and stoned

1 tbsp extra-light mayonnaise

1 tbsp fat-free Greek yogurt

 

Method

1.  Place the chicken in a food processor and whiz until finely chopped. Add the bacon, onion, rosemary and salt and pepper to taste and pulse once or twice until well mixed but not minced.

2.  Shape the mixture into 4 even-sized burgers and cook over medium coals or under a medium grill for about 5-7 minutes each side until golden and cooked through (ensure no pink meat is visible and juices run clear).

3.  Meanwhile, mash the avocado with the mayonnaise, yogurt and salt and pepper to taste. Serve with the cooked burgers.

 

SERVES 4

WLS PORTION: 1/2-1

 

CALORIES PER PORTION:  170

PROTEIN:  27.4g

CARBOHYDRATE:  2.5g

FAT:  5.7g

 

Image courtesy of Waitrose