In my effort to get in shape and eat clean I don’t want to sacrifice all my social life, and especially the spring and summer barbecues! These events can be terrible for those of us who need to keep our calories in check: sauces, bread, pasta salads, greasy burgers and the lot. So good but also so bad for you, sigh. My solution when hosting a barbecue is to always prepare a lot of healthy alternatives such as green salads, grilled vegetables, yogurt based sauces and chicken, a LOT of chicken. It is one of the leanest sources of protein and it is lovely to barbecue as is, just butterfly a chicken breast, season and slap on the barbecue, or to use to make healthy low fat chicken burgers.
Ingredients for the burger:
- 600 gr. chicken-turkey mince
- 1/2 lime
- a bunch of chives or spring onion
- 8 leaves of mint
- 1 1/2 tbsp cornstarch
- coriander powder (or any herb you prefer)
- salt & pepper
Chop finely your mint and spring onion, rasp the skin and squeeze the juice of half a lime in a container. In a bowl mix the chicken-turkey mince, the herbs, corn starch, lime rasp, half of the lime juice, salt (I used two big pinches, you need more than you think!) and pepper. Once the mix is uniform, wet your hands and form 6 patties and you’re done. Grill them on the barbecue or a grill pan for 6-8 minutes flipping them regularly. Make sure they are cooked through, you shouldn’t be eating any raw chicken.
To prepare a guilt-free sauce for your burger, mix 1 part low fat plain yogurt, 1 part yogurt-mayonnaise (I use Calve’ Yofresh) and 1 part Philadelphia Light, then add the leftover lime juice and some finely chopped spring onions or chives.
To complete your meal, spread the yogurt sauce on a bread bun (I like italian-style buns with a crunchy crust), add a few slices of grilled zucchini (the barbecue is on, so why not take advantage!) and a few slices of avocado and there you have it!
- Calories per serving: 372 kcal
- Total Carbohydrate: 30 g (of which 3g sugars, 3g fiber)
- Protein: 26 g
- Total Fat: 18g (of which 4g saturated, 0g trans fat)