Do you have trouble resisting all the hamburgers and cheeseburgers that appear on fast food menus? Then wait until you taste this homemade burger, you won’t want any other. The main ingredient is a chicken patty, which ensures a higher protein content. However, it also features a delicious yoghurt dressing, avocado, vegetable garnish and a soft bun to complete the dish.
For the meat patty you will need:
- 350 g minced chicken thighs (you can use other minced meat)
- 50 g breadcrumbs
- 1 egg
- 1 handful of parsley
- 1 garlic clove
- 1 teaspoon smoked paprika
- ½ teaspoon salt
- ¼ teaspoon ground pepper
- oil for searing meat
For the yoghurt dressing you will need:
- 100 g thick white yoghurt (we use Greek white yoghurt with 0% fat)
- 30g ketchup
- 1 garlic clove
- salt and ground pepper according to taste
For the avocado spread you will need:
- 1 avocado
- lemon juice according to taste
- salt and ground pepper according to taste
Other ingredients:
- 3 burger buns
- 3 handfuls of fresh rocket
- 1 red onion
- 2 large tomatoes
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Method:
First, start preparing the meat patty. Mix the minced meat with the egg, breadcrumbs, parsley, crushed garlic, smoked paprika, salt and pepper. Shape this mixture into 3 patties. Heat a frying pan with some oil (ideally spray oil) and sear the meat patties until golden brown on both sides.
Once you have the meat ready, start preparing the dressing. Place the yoghurt, ketchup, garlic, salt and pepper to taste in a bowl and mix thoroughly to combine. In another bowl, mash the avocado and add lemon juice, salt or ground pepper to taste. This will make a lovely green spread. Then you can start preparing the burger buns. Cut the buns in half lengthwise (you can dry roast them in a frying pan).
And you can then start making the burgers. Spread the bottom half with yogurt dressing, the top half with avocado spread. Next, place a handful of rocket on the bottom, put the meat on top, then a few slices of tomato, a few onion rings and cover with the top of the bun covered with the avocado spread. And you’re done. And then do the same for the other burgers.
Our tip: If you want to make sure that the burger will stand up when serving and not collapse like a house of cards, stick a skewer in the middle of the burger.
Nutritional values | 1 serving (3 portions in total) |
|---|---|
| Energy value | 619 kcal |
| Protein | 37g |
| Cabrohydrates | 58g |
| Fats | 25g |
| Fibre | 7g |
A burger doesn’t always have to take the form of an ultra-processed fast food meal. When you prepare it at home with wholesome ingredients, it can be a regular part of a healthy diet. And in summer, you can even prepare it on the grill.
Feel free to share your creations with us on social media by tagging #gymbeamcom.