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+ servings

Salt and Pepper Chicken Burgers

  • Prep Time
    10 MINS
  • Cook Time
    20 MINS
  • KCals 343
  • Carbs 38G
4 Servings

Ingredients

For the spice mix

  • 1 tbsp sea salt
  • ½ tbsp granulated sweetener or sugar
  • ½ tbsp Chinese 5 spice
  • a pinch of chilli flakes

For the slaw

  • ½ head of Chinese leaf shredded
  • 1 large carrot peeled and cut into fine strips (julienne)
  • 4 spring onions finely sliced
  • 2 tsp light soy sauce
  • 2 tsp lime juice
  • 2 tsp rice vinegar
  • pinch of granulated sweetener or sugar

For the burgers

  • 2 large chicken breasts approx. 200g each
  • 60 g panko breadcrumbs
  • 1 large egg beaten
  • 4 bread rolls we used Schar gluten-free ciabatta, but you can use whichever rolls you prefer
  • ½ red pepper deseeded and thinly sliced
  • ½ green pepper deseeded and thinly sliced
  • ½ onion peeled and thinly sliced
  • 1 chilli pepper finely chopped (if you like fiery flavours, leave the seeds in!)
  • 4 tbsp lighter than light mayonnaise
  • 1 tsp sriracha
  • low-calorie cooking spray

Instructions

  1. Preheat the oven to 180°C.

  2. Prepare the spice mix. Place a frying pan or wok over a medium heat and toast the salt flakes for about 2 minutes. Mix all of the ingredients together in a small bowl. Take 1 tsp of the mix and set to one side; this will season the pepper and onion topping later.

  3. Prepare the slaw. Mix the Chinese leaf, carrot and spring onions together in a bowl. Mix the soy sauce, lime juice, rice vinegar and a pinch of sweetener together in a separate small bowl – this is your salad dressing. Keep it separate and only mix with the vegetables when you are ready to serve, otherwise the salad can wilt and go limp. Cover both bowls and keep refrigerated until you are ready to serve.

  4. Now prepare the burgers. Lay the chicken breasts on a steady, flat surface and cut horizontally through the middle using a sharp knife. Try to keep each piece as even as possible. You now have 4 chicken pieces.

  5. Place the breadcrumbs on a plate, then dip each chicken breast into the egg, then into the breadcrumbs. Coat well on each side and place on a plate.

  6. Give the top of the chicken burgers a good spritz with low-calorie cooking spray, then sprinkle over half the spice mix. Flip the burgers, give another good spray and sprinkle over the remaining spice mix.

  7. Lay the chicken on a non-stick baking sheet and cook in the oven for 15-20 minutes, depending on their thickness.

  8. While the burger is cooking, place a frying pan or wok onto a medium to high heat. Spray with low-calorie cooking spray and add the sliced onions, peppers and chilli. Sauté for 6-7 minutes until soft, then add the tsp of reserved spice mix. Stir well and remove from heat.

  9. Mix together the mayonnaise and sriracha.

  10. When the chicken is cooked, slice the buns and mix the soy dressing with the salad.

  11. Place the buns on plates and pile some slaw onto the bottom half. Next, add the chicken burger, then top the burgers with the peppers and onions.

  12. Divide the remaining slaw between the plates and serve with a dollop of sriracha mayonnaise on the side.