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Mediterranean Herb Chicken Smash Burger

Calories 370
Protein 32g
Fat 9g
Carbs 31g
Total Time

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Mediterranean Herb Chicken Smash Burger

Ingredients

 

Ingredients for 6 smashed patties (3 burgers)

  • Chicken Mince
    • 10oz raw chicken thighs, fat partially trimmed
    • 6oz raw lean chicken breast
  • 1 teaspoon garlic powder
  • 2 teaspoons onion powder
  • 1 teaspoon dried parsley
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1 teaspoon dried rosemary
  • 1 teaspoon fennel powder
  • Pinch of sea salt & pepper
  • 1/3 cup (or 9 pieces) diced sundried tomatoes
  • 4 hamburger buns of choice (I recommend sourdough or whole wheat)
  • Garnish
    • Zaatar
    • Arugula
    • Feta
    • tomato
    • (red) onion

 

Note: macronutrients do NOT include the garnish

Breakdown for 1 of 6 chicken patties without spices: 90 calories, 2.5g fat, 0g carbohydrates, 15g protein, sodium 75mg

 

Steps

Place ingredients for the chicken mince in a food processor and process until mixed and minced together.  Depending on the size of your processor, you may need to do this in batches.

 

Add minced chicken to a bowl, along with the spices and sundried tomatoes, and mix together thoroughly.  Use an ice cream scoop to evenly divide the meat.

 

Place a carbon steel or cast-iron pan/griddle on medium high heat.  Once hot, spray with avocado oil.

 

Add a scoop of the meat to the pan.  Place a piece of parchment paper directly on top of the chicken, then smash it down using the back of a heavy skillet, cup or flat surface.

 

Let it cook for about 2 – 3 minutes or until sear marks appear, then flip it over using a spatula to cook/sear for an additional 2 – 3 minutes, or until cooked through.  Note: if you plan to have cheese, add it once you flip the burger.  It is VERY important not to overcook these as they will be VERY dry due to the leanness of chicken.

Mediterranean Herb Chicken Smash Burger Meat

Build your burger!  Toast the buns in the oven, then add some olive oil mayo, the smash burger(s), feta, arugula, tomato, red onion.  I also like to sprinkle herbs like zaatar on top of the patties before I place the top on the bun.  Note: cheese is not accounted for in the macronutrient breakdown.

 

For a lighter version, swap buns with iceberg or green lettuce leaves.

Mediterranean Herb Chicken Smash Burger with hand

 

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Calories
370
Protein
32g
Fat
9g
Carbs
31g
Sodium
800mg
Fiber
6g
Sugar
5g