Asian Chicken Burgers

Dairy Free
Health score
17%
Asian Chicken Burgers
30 min.
4
389kcal

Suggestions

Ingredients

  • small carrots 
  • teaspoons asian chili sauce such as sambal oelek hot
  • tablespoon ginger grated peeled
  • pound ground chicken 
  • 0.3 cup hoisin sauce 
  •  juice of lime 
  • teaspoons soya sauce low-sodium
  • 0.3 cup panko bread crumbs (Japanese breadcrumbs)
  • small onion red halved
  • teaspoons sesame oil toasted
  •  sesame hamburger buns whole-wheat
  • ounces mushrooms white thinly sliced

Equipment

  • bowl
  • baking sheet
  • oven

Directions

  1. Preheat the oven to 375 degrees F. Mist a baking sheet with cooking spray. Grate the carrot and 1/2 onion into a large bowl.
  2. Add the chicken, panko, 2 tablespoons hoisin sauce, the ginger, 3 teaspoons soy sauce and 1 teaspoon sambal oelek and mix until combined. Shape the chicken mixture into 4 patties and place on the prepared baking sheet.
  3. Bake until cooked through, about 20 minutes. Meanwhile, thinly slice the remaining 1/2 onion. Toss with the mushrooms, sesame oil, lime juice and the remaining 1 teaspoon soy sauce in a bowl.
  4. Mix the remaining 2 tablespoons hoisin sauce and 2 teaspoons sambal oelek with 1 tablespoon water in another bowl. Warm the hamburger buns in the oven.
  5. Serve the burgers on the buns with a drizzle of the hoisin-sambal sauce and some of the mushroom mixture.
  6. Photograph by Antonis Achilleos

Nutrition Facts

Calories389kcal
Protein28.26%
Fat31.87%
Carbs39.87%

Properties

Glycemic Index
45.71
Glycemic Load
14.14
Inflammation Score
-9
Nutrition Score
21.429999900901%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Luteolin
0.02mg
Isorhamnetin
1.38mg
Kaempferol
0.21mg
Myricetin
0.01mg
Quercetin
5.65mg

Nutrients percent of daily need

Calories:389.21kcal
19.46%
Fat:13.92g
21.42%
Saturated Fat:3.45g
21.53%
Carbohydrates:39.2g
13.07%
Net Carbohydrates:36.21g
13.17%
Sugar:11.58g
12.87%
Cholesterol:98.04mg
32.68%
Sodium:827.06mg
35.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.78g
55.56%
Vitamin B3:10.89mg
54.45%
Selenium:29.89µg
42.7%
Vitamin A:2119.51IU
42.39%
Vitamin B2:0.71mg
41.82%
Vitamin B6:0.75mg
37.57%
Phosphorus:330.5mg
33.05%
Vitamin B1:0.47mg
31.06%
Potassium:979.56mg
27.99%
Vitamin B5:2.22mg
22.16%
Manganese:0.44mg
21.89%
Copper:0.36mg
18.08%
Iron:3.24mg
17.98%
Folate:69.77µg
17.44%
Zinc:2.52mg
16.77%
Magnesium:53.93mg
13.48%
Vitamin B12:0.76µg
12.6%
Fiber:2.99g
11.96%
Calcium:96.1mg
9.61%
Vitamin C:7.52mg
9.12%
Vitamin K:5.55µg
5.29%
Vitamin E:0.71mg
4.72%