ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Succulent Low Fat Chicken Burger Recipe

Updated on September 28, 2013

Delicious low fat Spicy Chicken Burger, a midweek dinner that will take 10 minutes to cook, low fat, delicious and healthy - ideal for a busy family.

4 stars from 2 ratings of my Succulent Low Fat Chicken Burger

..... for more fabulous recipes follow me on Pinterest

Please don't let the idea that these are low fat burgers put you off this is not just for people wanting to lose weight, if you want a really satisfying and juicy succulent Chicken Burger then this is what you're looking for, the fact that it's low fat is just an added extra, it's the preparation method of marinating the chicken and quick cooking that ensures that these are ultra-juicy, I don't think I've ever seen any meal disappear faster than these burgers do, my children managed to eat theirs before I was halfway through mine, this is my favourite filling, satisfying and ultra quick dinner to make when I'm too tired or busy to cook.



Ingredients


  • 400g Free Range Chicken Breasts or Fillets, skinless
  • 1 Organic Red or White Onion, small
  • 3cm Fresh Ginger, grated or sliced
  • 1 tablespoon Groundnut or Vegetable Oil
  • 1.5 teaspoon Soft Brown Sugar
  • 1 tablespoon Thai Fish Sauce
  • 1 tablespoon Balsamic Vinegar
  • the juice of 2 segments of an Organic Orange
  • 4 Bread Rolls, large
  • Organic Salad Leaves
  • Organic Cucumber, thinly sliced
  • Organic Tomatoes, sliced


Cook Time

Prep time: 10 min
Cook time: 8 min
Ready in: 18 min
Yields: Serves 4


Instructions


Marinating the Chicken:


  • If you are using the chicken breasts using a sharp knife and a flat board you will need to slice them into pieces that are 1cm in depth and trim to discard any sinew or tendons.
  • However if you are using chicken fillets these will already be in slices about the right size and all you will need to do is the trimming.
  • Now cut any larger slices that won't fit into your burgers although a little hangover looks very appealing.
  • Mix together the marinade of small Red or White Onion (finely chopped), grated or sliced Ginger, Groundnut or Vegetable Oil, Soft Brown Sugar, Thai Fish Sauce (Nam Pla) and the Balsamic Vinegar.
  • Pour the marinade over the chicken and stir to make sure that the chicken is thoroughly coated.
  • Cover the bowl with clingfilm and place in a fridge to marinate for several hours or preferably overnight.

Burger Dressing:

In a small dish combine 2 tablespoons of Mango Chutney and 1 tablespoon of Low Fat or Non-Fat Greek Yoghurt and stir, I use a chopstick which is ideal for stirring small amounts and you won't lose any of the mixture.


Cover and place in the fridge until serving.




Cooking the Chicken:


  • Remove the chicken from the fridge so that it comes up to room temperature before you start to cook.
  • This chicken is very versatile and can be cooked in different ways, dry fried in a good non-stick frying pan, placed on a hot griddle, under a medium heat grill/broiler or on your barbecue if you're lucky enough to be having beautiful weather.
  • Whichever way you choose to cook the chicken it will only take 3-4 minutes per side.
  • When you turn the chicken over to the second side sprinkle the chicken with the freshly squeezed orange juice.


Serving:


  • Halve the burger buns and spread a little of the dressing on each half.
  • Top with crisp salad leaves, slices of tomato, thinly sliced cucumber.
  • Pop the chicken pieces on top of the salad and drizzle over some more of the sweet cooling dressing.



I like to prepare the chicken and dressing the night before we're having it, ideal for when your family is having a really busy day and you don't want to cook and you don't want to resort to buying fast food/takeaway. Any meal that is homemade, healthy and takes less than 10 minutes to cook on a busy day is a lifesaver in my house.


I like to serve these with lightly spiced Garlic Oven Fries and a salad with pieces of orange segment, and if we're feeling extra hungry some homemade Apple Coleslaw on the side. With Summer fast approaching and the fact that these are so tasty and quick I'm sure these burgers will become favourites in your home.



Nutrition Facts
Calories 415
Calories from Fat99
% Daily Value *
Fat 11 g17%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.


If you loved this recipe I'm sure you'll feel the same about these:




Here are some Low Fat Cookery Books to encourage you to eat your way to a healthy heart and body:


Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)