Ingredients

  • 1 courgette, grated
  • 1 carrot, grated
  • 400g chicken breast fillets, minced in a food processor
  • 35g fine breadcrumbs
  • 100g tinned sweetcorn
  • 1 medium egg
  • 1 tbsp vegetable oil
  • 6 white rolls, toasted
  • 2 tomatoes, sliced
  • 1 cucumber portion, sliced
  • 1 round lettuce, leaves pulled off
  • 6 tsp tomato ketchup

Method

  1. 1

    Squeeze out any excess juice from the grated courgette, then combine it with the carrot, chicken mince, breadcrumbs, sweetcorn and egg in a bowl. Wet your hands and shape into six burgers.

  2. 2

    Heat the oil in a large frying pan over a medium heat. Cook the burgers for 5 minutes each side, until cooked through.

  3. 3

    Assemble the cooked burgers in the rolls with the tomatoes, cucumber, lettuce and tomato ketchup.

Nutritional Details

Each serving provides
  • Energy 1214kj 290kcal 15%
  • Fat 7.5g 11%
  • Saturates 1.8g 9%
  • Sugars 4.9g 5%
  • Salt 0.8g 13%

% of the Reference Intakes

Typical values per 100g: Energy 595kj/142kcal

Each serving provides

29.4g carbohydrate 3.3g fibre 24.6g protein

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