Jerk chicken burger

Dairy Free
Very Healthy
Health score
62%
Jerk chicken burger
20 min.
2
507kcal

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Ingredients

  •  chicken breast skinless
  • servings thyme sprigs leaves picked
  • tbsp olive oil 
  • tsp walkerswood jamaican jerk seasoning 
  •  juice of lime 
  • large bread 
  • 0.5 small mangos peeled sliced
  •  tomatoes sliced
  •  lettuce shredded
  • tbsp catsup 

Equipment

  • bowl
  • frying pan
  • rolling pin

Directions

  1. Put the chicken breasts in between pieces of cling film and bash with a rolling pin to flatten.
  2. Mix together the thyme, oil, jerk seasoning and half the lime juice in a bowl.
  3. Add the chicken and leave to marinate for 5 mins.
  4. Heat a griddle pan until hot and cook the chicken for 4-5 mins each side or until cooked through.
  5. Remove from the heat. Meanwhile, toast the cut sides of the buns for 1-2 mins.
  6. Put the chicken on the buns and top with the mango, tomato and a handful of lettuce. Squeeze over the rest of the lime and top with mayo and ketchup, if you like.

Nutrition Facts

Calories507kcal
Protein42.79%
Fat26.56%
Carbs30.65%

Properties

Glycemic Index
112.71
Glycemic Load
13.1
Inflammation Score
-10
Nutrition Score
41.459130587785%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.89mg
Eriodictyol
0.33mg
Hesperetin
1.35mg
Naringenin
0.48mg
Apigenin
0.47mg
Luteolin
2.14mg
Kaempferol
0.49mg
Myricetin
0.27mg
Quercetin
4.41mg

Nutrients percent of daily need

Calories:507.2kcal
25.36%
Fat:15.21g
23.4%
Saturated Fat:2.63g
16.44%
Carbohydrates:39.47g
13.16%
Net Carbohydrates:32.12g
11.68%
Sugar:19.64g
21.82%
Cholesterol:144.64mg
48.21%
Sodium:612.98mg
26.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:55.13g
110.25%
Vitamin B3:26.76mg
133.79%
Selenium:81.51µg
116.44%
Vitamin B6:2.04mg
101.89%
Vitamin K:80.73µg
76.89%
Vitamin A:3394.98IU
67.9%
Vitamin C:49.99mg
60.6%
Phosphorus:603.91mg
60.39%
Manganese:0.94mg
46.91%
Potassium:1620.17mg
46.29%
Vitamin B5:3.91mg
39.15%
Folate:148.09µg
37.02%
Fiber:7.36g
29.43%
Magnesium:114.64mg
28.66%
Vitamin B1:0.42mg
28.02%
Vitamin B2:0.47mg
27.4%
Vitamin E:3.82mg
25.45%
Iron:4.44mg
24.67%
Copper:0.33mg
16.35%
Zinc:2.37mg
15.77%
Calcium:136.2mg
13.62%
Vitamin B12:0.45µg
7.53%
Vitamin D:0.23µg
1.51%