Chicken Parsley Burger
Ingredients
- 1 Tbsp canola oil 15 mL
- 1 cup red onion, diced 250 mL
- 1/2 cup parsley, finely chopped 125 mL
- 2 tsp garlic, minced 10 mL
- 2 lbs lean ground chicken 1 kg
- 1 tsp salt 5 mL
- 1/4 tsp ground black pepper 1 mL
- Canola oil spray
Instructions
- 1. Heat a sauté pan on medium heat. Add canola oil and let it heat up for about 1 minute. Add onion and parsley and sauté for about 3 minutes or until onions become translucent. Add garlic and cook an additional 1 minute. Remove from the heat and let cool for about 3 minutes.
- 2. In a large bowl, add ground chicken, salt, pepper, and parsley mixture. Mix well.
- 3. With your hands, form eight (5-oz/140 g) patties and set them aside in a baking sheet.
- 4. Heat grill to medium-high heat (medium if using an indoor griddle or frying pan). Spray grill with canola oil spray. Place chicken patties on the grill and cook for 5 minutes on each side or until done.
Yield
8
serving size
1 patty (5-oz/140 g)
nutritional analysis
| Calories | 190 |
| Total Fat | 11 g |
| Saturated Fat | 3 g |
| Cholesterol | 100 mg |
| Carbohydrates | 2 g |
| Fiber | 0 g |
| Sugars | 1 g |
| Protein | 20 g |
| Sodium | 360 mg |
| Potassium | 645 mg |
