Glen Jarvis

373 Calorie Satay Chicken Burgers

Glen Jarvis
373 Calorie Satay Chicken Burgers

Recipe

(Makes 2 Serves)

Ingredients 

  • 150g raw chicken breast

  • 1 Tomato

  • 1 Baby Carrot (approx 50g)

  • 20g Red Onion

  • 1/2 Bunch fresh coriander / cilantro 

  • 2 White hamburger rolls (look for 182 cals per roll)

  • Mayonnaise (I like Hellman’s)

  • Fountain Satay Sauce (or satay sauce of your choice. Look for 30 cals per tbsp / 15ml)

  • Cooking Spray

  • Szechuan seasoning

  • Salt & Pepper

Method

  1. Pre-heat oven to 140C / 285F

  2. Thinly slice 6-8 slices of tomato 

  3. Thinly slice onion into rings 

  4. Roughly chop coriander / cilantro 

  5. Finely grate carrot 

  6. Slice chicken breast into two 75g fillets, season with salt, pepper and Szechuan seasoning

  7. Place non-stick pan over medium-high heat and lightly spray with cooking spray

  8. Cook chicken for 2 minutes on each side

  9. Add pan to oven for 5 minutes until chicken reaches 75C / 165F internal. Remove chicken from heat.

  10. Cut each burger roll in half 

  11. Carefully measure out and spread 7g of mayonnaise on each roll  

  12. Divide carrot, coriander, tomato and onion between both rolls

  13. Spoon out 1 tbsp of satay sauce onto top half of each roll

  14. Add cooked chicken to each roll and enjoy!

Nutritional Information per serve (1 Burger)

75g Raw Chicken Breast - 79 Cals

White Burger Roll - 182 Cals

1/3 of whole tomato - 7 Cals

10g Red Onion - 4 Cals

25g Carrot - 10 Cals

7g Mayonnaise - 50 Cals

1 Tbsp Fountain Satay Sauce - 39 Cals

Cooking Spray - 2 Cals

Total 373 Calories / Serve