Healthy Chicken Burgers


Chicken burgers are a lot lighter tasting than beef burgers. These burgers use Asian herbs and spices for lots of added flavour and sunflower seeds for a healthy crunch.  Make sure the burgers are thoroughly cooked if you barbecue them.  Serve with a tossed salad of mixed greens and watercress.  I have used the recipe for a nice meatloaf and for slicing later in sandwiches.  Excellent for mini meatballs for appetizers and in soups.

  • 2 large free-range chicken breasts, boneless and skinless and coarsely ground (1 1/4 lb.)
  • 3 Tbsp husked sunflower seeds
  • 1/4 cup chopped green onions
  • 1 tsp grated ginger
  • 1 Tbsp chopped cilantro
  • 1 Tbsp soy sauce
  • 2 Tbsp olive oil
  • 1/2 tsp salt
  • 1/2 tsp freshly ground pepper
  • 1/4 cup mayonnaise (optional)
  • 1 tsp wasabi paste (optional)
  • 4 hamburger buns, sliced in half
  • 1/2 cup alfalfa sprouts
  • 2 Tbsp pickled ginger (optional)

Line a baking sheet with parchment paper.  Place chicken, sunflower seeds, green onions, ginger, cilantro and soy sauce in a large bowl and mix by hand until well combined.  Place a 4 inch ring mould or cookie cutter into the baking sheet.  Spoon enough of the chicken mixture into the mould and fill it 1/2 inch full.  Repeat until you have 4 equal rounds.  The burgers can be covered and refrigerated for up to 3 hours.

Preheat the barbecue to high heat.  Just before grilling, brush burgers with olive oil and season with salt and pepper.  Reduce the heat to medium and grill burger for 5 to 6 minutes per side.  Check for doneness with a meat thermometer: the internal temperature of the meat should be 160 degrees F.

If you prefer, these burgers can also be fried.  Preheat a frying pan on medium heat and then add 2 Tbsp of oil.  Place the burgers in the pan and cook until the bottoms are browned, 4 to 5 minutes.  Turn them over and continue cooking until they are firm to the touch, another 5 to 8 minutes.

In a small bowl, combine mayonnaise and wasabi paste.  Set aside.

Gently toast hamburger buns on the grill.  Spread each half with some of the wasabi-mayonnaise mixture, then place a hot hamburger on the bottom half of each bun.  Top the burgers with 1 Tbsp alfalfa sprouts, a dollop of Beet Ketchup, a few slices of pickled ginger and the top half of the bun.

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