Easy Recipe Today

Courgette & Chicken Burger

From the cookbook Mediterranean High Protein CookbookBest Seller
by Andrew Moore
519calories
49 gprotein
17 gnet carbs
723 mgsodium
32 mintotal

≈ £2.23 per servingestimated from UK store prices

A juicy patty of chicken mince and grated courgette, cooked until golden and served with cottage cheese, tomato and peppery rocket. No bun needed.

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One pan

It all cooks in one pan, so there is very little to wash.

Numbers you can cook to

49 g of protein and 519 calories per serving — the figures printed in the book.

20 minutes of prep

Then 12 minutes of cooking, 32 minutes in all.

The recipe

Courgette & Chicken Burger

Prep 20 minCook 12 minTotal 32 minServes 1
Servingsmakes 1
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Ingredients

Tap an ingredient to tick it off. Doubling changes the amounts, not the nutrition panel — that stays per serving.

Method

  1. Grate the courgette and wring it out hard in a cloth. You should get two tablespoons of water; if you do not, wring harder.
  2. Mix it with the chicken, egg, flour, paprika and the salt. Shape two patties about 3/4 inch (2 cm) thick and chill them five minutes so they hold.
  3. Fry in the oil over medium heat, 5–6 minutes a side, until deep gold and 74°C (165°F) inside. Serve with the cottage cheese, tomato and rocket.
Chef’s tipWring the courgette. Left wet, the mix will not hold and you get scrambled burger. This is the whole recipe.
Make it twoDouble the mix and cook in two batches; cooked patties freeze well and reheat in a dry pan.

Nutrition per serving

The figures printed in the book, worked out from the ingredient list. How we count.

519Calories
49 gProtein
22 gCarbs
17 gNet carbs
5 gFibre
25 gFat
7 gSugars
723 mgSodium
More like it: Breakfast15 minutes or less30 g protein or moreMediterranean

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Best SellerMediterranean High Protein Cookbook
This recipe is from the cookbook

Mediterranean High Protein Cookbook

Thirty-minute Mediterranean cooking built around protein, with a 30-day plan.

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