Savory Chicken, Zucchini, and Fresh Corn Burgers Recipe
Elevate your burger game with these delicious and nutritious chicken, zucchini, and fresh corn burgers. Packed with wholesome ingredients and bursting with flavor, these burgers are perfect for a satisfying meal any day of the week. Whether you’re looking for a healthier alternative to traditional beef burgers or simply want to incorporate more vegetables into your diet, this recipe is sure to please. Follow these detailed steps to create these savory burgers at home.
Ingredients:
- 1 lb ground chicken breast
- 1 cup grated zucchini (about 1 medium zucchini)
- 1 cup fresh corn kernels (from about 2 ears of corn)
- 1/4 cup finely chopped red onion
- 2 cloves garlic, minced
- 1/4 cup whole wheat breadcrumbs
- 1/4 cup grated Parmesan cheese
- 1 tablespoon Dijon mustard
- 1 tablespoon Worcestershire sauce
- 1 tablespoon chopped fresh parsley
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 4 whole wheat burger buns
- Lettuce leaves, tomato slices, and other toppings of choice
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Instructions:
- Prepare the Ingredients: Start by grating the zucchini and shucking the corn kernels from the cobs. Finely chop the red onion, mince the garlic, and gather all other ingredients.
- Mix the Burger Patties: In a large mixing bowl, combine the ground chicken breast, grated zucchini, fresh corn kernels, chopped red onion, minced garlic, whole wheat breadcrumbs, grated Parmesan cheese, Dijon mustard, Worcestershire sauce, chopped fresh parsley, dried oregano, salt, and black pepper. Use your hands or a spoon to thoroughly mix everything together until well combined.
- Form the Patties: Divide the mixture into 4 equal portions and shape each portion into a burger patty, approximately 1/2-inch thick. Place the formed patties on a plate or tray lined with parchment paper.
- Cook the Patties: Heat a non-stick skillet or grill pan over medium-high heat. Lightly coat the skillet with cooking spray or a small amount of oil. Place the burger patties in the skillet and cook for 5-6 minutes per side, or until they are cooked through and golden brown on the outside. Ensure the internal temperature of the patties reaches 165°F (74°C).
- Toast the Burger Buns: While the patties are cooking, lightly toast the whole wheat burger buns in a toaster or on a separate skillet until they are golden brown.
- Assemble the Burgers: Once the patties are fully cooked, remove them from the skillet and let them rest for a few minutes. To assemble the burgers, place each patty on a toasted burger bun. Add lettuce leaves, tomato slices, and any other desired toppings.
- Serve: Serve the chicken, zucchini, and fresh corn burgers immediately, accompanied by a side salad, sweet potato fries, or your favorite side dish.
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Nutritional Information:
- This recipe makes 4 burgers.
- Nutritional values per serving (including bun and toppings):
- Calories: 350
- Total Fat: 10g
- Saturated Fat: 3g
- Cholesterol: 80mg
- Sodium: 650mg
- Total Carbohydrates: 39g
- Dietary Fiber: 5g
- Sugars: 6g
- Protein: 28g
- Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE
SmartPoints (WW Points):
- Each chicken, zucchini, and fresh corn burger is calculated to be 5 SmartPoints.
Additional Tips:
- Variations: Feel free to customize these burgers with your favorite seasonings or additional vegetables such as bell peppers or mushrooms.
- Make-Ahead: You can prepare the burger patties ahead of time and refrigerate them for up to 24 hours before cooking.
- Grilling Option: These burgers can also be grilled outdoors over medium-high heat for approximately 5-6 minutes per side.
- Storage: Leftover cooked patties can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or oven before serving.
These chicken, zucchini, and fresh corn burgers are not only delicious but also a nutritious alternative to traditional beef burgers. Packed with lean protein, fiber-rich vegetables, and savory seasonings, they offer a satisfying meal that the whole family will enjoy. Whether served at a backyard barbecue or a weekday dinner, these burgers are sure to become a favorite in your household.
Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE