BBQ Cheddar Chicken Patties
Introduction
These BBQ Cheddar Chicken Patties are a flavorful and protein-packed meal option, perfect for meal prepping or a quick dinner. With only 1 Weight Watchers point per patty, 275 calories, and an impressive 41.8 grams of protein, these patties are both healthy and satisfying. They freeze well and can be cooked in an air fryer, oven, or sauté pan.
Ingredients
1 can Kidney Beans (drained and rinsed)
1 pound Ground Chicken Breast (98-99% fat-free)
2 tablespoons Non-fat Greek Yogurt
2 tablespoons G Hughes Sugar-Free BBQ Sauce
1/2 teaspoon Garlic Powder
1/2 teaspoon Onion Powder
1 teaspoon Dak’s Spices BBQueen Seasoning (or seasoning of choice)
1/2 teaspoon Dak’s Spices Green Zest (or seasoning of choice)
Salt and Black Pepper (to taste)
1/2 cup Kraft Fat-Free Cheddar Cheese
1/4 cup Red Onion (diced, optional)
Nutritional Information (per patty)
Calories: 275
Protein: 41.8g
Fat: 5g
Carbohydrates: 14g
Fiber: 5g
Sugar: 2g
Equipment Needed
Air Fryer, Oven, or Sauté Pan
Large Mixing Bowl
Cooking Spray
Masher or Fork
Measuring Cups and Spoons
Instructions
Step 1: Preheat the Cooking Device
Air Fryer: Preheat to 380 degrees Fahrenheit (193 degrees Celsius).
Oven: Preheat to 375 degrees Fahrenheit (190 degrees Celsius).
Sauté Pan: Heat over medium-high heat.
Step 2: Prepare the Ingredients
In a large mixing bowl, add the drained and rinsed kidney beans. Use a masher or fork to mash the beans until they are mostly smooth.
Add the ground chicken breast, non-fat Greek yogurt, sugar-free BBQ sauce, garlic powder, onion powder, Dak’s Spices BBQueen seasoning, Dak’s Spices Green Zest, salt, black pepper, fat-free cheddar cheese, and optional diced red onion.
Step 3: Mix the Ingredients
Gently mix all the ingredients together until just combined. Avoid over-mixing to prevent the patties from becoming tough.
Step 4: Form the Patties
Divide the mixture into 4 equal portions and shape each portion into a large patty.
Step 5: Cook the Patties
Air Fryer:
Spray the air fryer basket or tray with cooking spray.
Place the patties in the basket, ensuring they do not overlap.
Spray the tops of the patties with cooking spray.
Cook for 10-12 minutes, flipping halfway through, until the internal temperature reaches 165 degrees Fahrenheit (74 degrees Celsius).
Oven:
Line a baking sheet with parchment paper or spray with cooking spray.
Place the patties on the baking sheet and spray the tops with cooking spray.
Bake for 15-20 minutes, flipping halfway through, until the internal temperature reaches 165 degrees Fahrenheit (74 degrees Celsius).
Sauté Pan:
Spray the pan with cooking spray and heat over medium-high heat.
Add the patties and cook for 5-6 minutes on each side, until the internal temperature reaches 165 degrees Fahrenheit (74 degrees Celsius).
Step 6: Finishing Touch
Brush the tops of the cooked patties with additional BBQ sauce for extra flavor.
Serve the patties as desired—on a bun, over a salad, or with your favorite sides.
Additional Tips for Success
Ingredient Substitutions
Ground Chicken: Substitute with ground turkey or lean ground beef, adjusting points and nutritional values as necessary.
Cheese: Use any low-fat or fat-free cheese available if Kraft fat-free cheddar cheese is not accessible.
Enhancements
Spices: Feel free to experiment with different spices and herbs to match your taste preferences.
Toppings: Add toppings like avocado, lettuce, tomatoes, or pickles to enhance the flavor.
Storage and Reheating
Storage: Store leftover patties in an airtight container in the refrigerator for up to 3 days.
Freezing: Freeze patties in a single layer on a baking sheet, then transfer to a freezer bag once frozen. They can be frozen for up to 3 months.
Reheating: Reheat in the air fryer at 350 degrees Fahrenheit (175 degrees Celsius) for 3-5 minutes, or in the microwave until heated through.
Conclusion
These BBQ Cheddar Chicken Patties are an easy, healthy, and flavorful meal option. Perfect for meal prep, they are low in points, high in protein, and versatile enough to be served in various ways. Follow these steps and tips to enjoy a delicious and satisfying dish that fits your nutritional goals. Enjoy your homemade BBQ Cheddar Chicken Patties!