Crisp chicken burgers with lemon mayo

Dairy Free
Health score
22%
Crisp chicken burgers with lemon mayo
20 min.
4
487kcal

Suggestions

Ingredients

  •  chicken breasts 
  • slices bread white toasted
  •  eggs 
  • tsp dijon mustard 
  • 0.5  juice of lemon 
  • tbsp mayonnaise reduced-fat
  •  ciabatta buns toasted

Equipment

  • food processor
  • bowl
  • baking sheet
  • grill
  • rolling pin

Directions

  1. Heat grill to high.
  2. Put the chicken breasts between 2 pieces of cling film and bash with a rolling pin until theyre about half their original thickness. Whizz the toast in a food processor to rough breadcrumbs, then tip out onto a plate.
  3. Beat the egg and mustard together in a bowl and season. Dip the chicken into the egg, let the excess drip back into the bowl, then press into the toasty breadcrumbs. Put under the grill on a flat baking sheet and grill for about 10 mins, turning once, until golden and crisp on both sides and the chicken is cooked through.
  4. Beat the lemon zest, juice and lots of black pepper into the mayonnaise.
  5. Spread some of the mayo onto the bottom halves of the buns, top with a chicken breast and salad of your choice and serve.

Nutrition Facts

Calories487kcal
Protein47.38%
Fat21.17%
Carbs31.45%

Properties

Glycemic Index
26.69
Glycemic Load
6.58
Inflammation Score
-4
Nutrition Score
23.353913130968%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:487.14kcal
24.36%
Fat:11.12g
17.11%
Saturated Fat:2.49g
15.57%
Carbohydrates:37.19g
12.4%
Net Carbohydrates:36.07g
13.12%
Sugar:1.65g
1.84%
Cholesterol:187.8mg
62.6%
Sodium:771.18mg
33.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:56.01g
112.02%
Vitamin B3:24.48mg
122.42%
Selenium:80.84µg
115.49%
Vitamin B6:1.73mg
86.58%
Phosphorus:521.32mg
52.13%
Vitamin B5:3.51mg
35.06%
Potassium:883.4mg
25.24%
Vitamin B2:0.32mg
18.98%
Vitamin B1:0.25mg
16.57%
Magnesium:66.25mg
16.56%
Zinc:1.64mg
10.92%
Iron:1.7mg
9.45%
Vitamin B12:0.55µg
9.16%
Folate:36.42µg
9.11%
Manganese:0.15mg
7.73%
Vitamin K:8.06µg
7.68%
Vitamin E:0.9mg
6.02%
Calcium:58.88mg
5.89%
Vitamin C:4.17mg
5.05%
Copper:0.1mg
4.82%
Fiber:1.11g
4.45%
Vitamin D:0.45µg
2.97%
Vitamin A:138.3IU
2.77%