Jerk spiced chicken burger with carrot and cabbage coleslaw
Prep Time:
15 minutes
Cook Time:
8 minutes
Serves:
4 Servings
Serving Size:
1/4 recipe (450 g)
Lunch
These delicious Jerk spiced chicken burgers provide 34 grams of lean protein per serving! Served on a toasted bun and loaded with a light, creamy coleslaw salad and a naturally sweet grilled pineapple slice they will soon become your favourite burger.
Ingredients
- 2 Tbsp (30 mL) low-fat mayonnaise
- 4 Tbsp (60 mL) 0% plain Greek yogurt
- ¼ tsp (1 mL) each garlic powder, onion powder and black pepper
- 1 Tbsp (30 mL) each apple cider vinegar and water
- 6 green onions, thinly sliced
- 2 bags (2x397 g) coleslaw mix or 8 cups shredded cabbage
- 1 lb/454 g lean ground chicken
- 1 Tbsp (15 mL) Jerk seasoning spice
- 3 Tbsp (45 mL) hemp hearts
- 2 Tbsp (30 mL) ground flax seed
- ½ Tbsp (7.5 mL) canola oil
- 4 canned pineapple rings, packed in water
- 4 whole wheat hamburger buns (about 60g each)
Instructions
- Mix mayonnaise, Greek yogurt, spices, vinegar, water and green onions in a large bowl; stir in coleslaw mix and green onions and set aside.
- Combine ground chicken, Jerk spice, hemp and ground flax seeds. Mix well and shape into 4 patties; set aside.
- Heat a grill pan and one small non-stick skillet on medium heat. Brush grill pan with canola. Cook the chicken patties in grill pan for 4-6 minutes per side, or until cooked through (internal temperature of patties 165°F) and are golden brown. Meanwhile, cook pineapple rings in the second pan for 2-3 minutes per side; set aside.
- Stack the bottom burger bun generously with about ½ cup (125 mL) of slaw, 1 pineapple ring followed by the Jerk chicken patty and bun top. Serve remaining coleslaw on the side (about 1.5 cups per person).
Tips
- High in fibre: The cabbage, pineapple, hemp, flax and whole grain bun in this recipe make it an excellent source of fibre providing almost 40% of your daily needs in one meal.
- Healthy fat: Using hemp seeds and ground flax to bind the burger patties adds healthy omega fats that help prevent heart disease.
- To BBQ burgers: Preheat outdoor grill to medium heat and lightly oil the grate. Cook chicken patties and pineapple rings for 2-3 minutes a side or until cooked through (internal temperature of patties 165°F). Toast burger buns on the grill for 1-2 minutes.
- Make ahead: You can make the chicken burgers ahead of time and freeze them between pieces of parchment paper for thawing and cooking for quick dinner or lunch another time.
- Budget friendly: It is sometimes less expensive to buy a half or whole head of cabbage instead of premade mix. If you use cabbage often, consider buying and shredding it yourself to save a few dollars. Shred 7 cups of cabbage and 1 cup of carrots to replace the bagged coleslaw in this recipe.
- Reduce waste: Since hamburger buns often come in packs of 8, why not double the patty ingredients and make 4 to eat now and 4 to freeze for later. Pop the extra patties and remaining 4 buns in the freezer for a quick dinner another time.
- Food safety: Avoid cross contamination between raw chicken and other foods by washing hands and work surfaces well after handling and using new boards, utensils or knives for other meal components.
- Substitution: if you have a hard time finding pineapple rings packed in water, purchase ‘packed in own juices’ instead and pat dry before grilling.
| Amount | % Daily Value | ||
|---|---|---|---|
| Calories 530 | |||
| Fat 22 g | 29 % | ||
| Saturated 4.5 g + Trans Fat 0 g | 23 % | ||
| Cholesterol 70 mg | |||
| Sodium 590 mg | 26 % | ||
| Carbohydrate 54 g | |||
| Fibre 11 g | 39 % | ||
| Sugars 17 g | |||
| Protein 34 g | |||
