Mediterranean Herb Chicken Smash Burger
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)
- (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
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.
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.
ABOUT THE AUTHOR
Hey, I'm Kevin
My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.
By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!