As of late I have been dieting and on this quest to fit back into my trousers I have been looking at healthy options for when I need some comfort food.

one such recipe comes from my aussie source and is a healthy version of a chicken burger.

What make me extra curious was the use of cornflakes. I thought it sounded odd to use cornflakes and wondered what it would taste like.

I can say with confidence that it is delicious! my only alterations was to use chicken thigh (mainly because it was the only option at my local super market, but also because its my favourite ingredient!)

I encourage you to try it out!

/data/1/2023/3/20230326_152330~2.jpg

recipe

Here is the recipe adjusted for 1 person:

Ingredients:

Fruit & Veg:

  • Lettuce

Meat & Poultry:

  • 1 chicken thigh or breast

Dairy & Eggs:

  • 1/2 Egg White (or regular egg)

Cereals:

  • 7.5g Cornflakes (Kellogs: crushed)

Condiments:

  • 7.5g Light or Fat Free Mayonnaise
  • 1/2 tsp Lemon Juice

Bakery:

  • 1 Seeded Brioche Bun

Herbs & Spices:

  • Garlic Powder
  • Salt
  • Pepper
  • Smoked Paprika
  • Basil
  • Thyme
  • Celery Salt
  • Oregano
  • Black Pepper
  • White Pepper
  • Mustard Powder
  • Ginger Powder
    • Use a tiny dash of each one for the Secret Herbs & Spices

Instructions:

  1. Preheat the oven to 190°C.

  2. To tenderize the chicken breast, place it between two pieces of cling film and use a meat tenderizer or rolling pin to pound it until it's an even thickness. This helps it cook evenly and quicker.

  3. In a small bowl, mix together some smoked paprika, garlic powder, salt and pepper.

  4. Coat the chicken breast with the paprika mixture, making sure to cover both sides.

  5. In a separate bowl, mix together the cornflakes and a tiny dash of each of the secret herbs and spices.

  6. Dip the chicken breast into the beaten egg white to coat it.

  7. Roll the chicken in the seasoned cornflakes, pressing them onto the chicken to help them stick.

  8. Place the coated chicken on a baking sheet and spray with a light coating of cooking oil spray.

  9. Bake the chicken in the preheated oven for 20-25 minutes, or until it's cooked through and crispy.

  10. While the chicken is baking, mix together the mayonnaise, lemon juice, and ground pepper.

  11. Once the chicken is cooked, assemble the burger by placing the lettuce on the bottom half of the brioche bun, followed by the crispy chicken and the mayonnaise mixture.

  12. Add the top half of the brioche bun and serve.

Enjoy your homemade chicken burger!

Healthy Side Ideas

Here are some healthy side ideas that would pair well with the High Protein KFC Zinger Burger:

  1. Sweet Potato Wedges: Slice a sweet potato into wedges, season with salt, pepper, and paprika, and bake in the oven until crispy.
  2. Roasted Vegetables: Cut up a selection of vegetables such as zucchini, peppers, onions, and cherry tomatoes, toss in a little olive oil and season with salt and pepper, then roast in the oven until tender and lightly caramelized.
  3. Side Salad: Mix together some greens (such as baby spinach, arugula, or mixed salad leaves) with some cherry tomatoes, sliced cucumber, and a little chopped red onion. Dress with a simple vinaigrette made from olive oil, vinegar, and Dijon mustard.
  4. Grilled Asparagus: Coat some asparagus spears in olive oil and season with salt and pepper, then grill them until they are tender and slightly charred.
  5. Oven-baked Sweet Potato Chips: Slice a sweet potato thinly, spray with cooking spray and sprinkle with a little salt and black pepper. Bake in the oven for around 20 minutes, or until crispy and golden brown.