Allergen-Friendly Chicken Burger
Delicious low FODMAP chicken burger patties that are also free from gluten, dairy and egg.
Equipment
- mortar and pestle or a small grinder
Ingredients
- 1 lb ground chicken
- 1 parsnip grated
- 1 cup green onion green parts only
- 2 tbsp quick oats
- 2 tbsp oat milk
- 1/4 tsp pepper
- 1/2 tsp salt
- 1 tsp fennel seeds ground
- 1 tbsp olive oil
Instructions
Prepare the Ingredients
- Remove ground chicken from packaging and place in a medium sized bowl.
- Using a mortar and pestle, finely grind the fennel seeds.
- Measure out the salt and pepper and set aside.
- Soften the oats by soaking them in a small bowl with oat milk.
Prep the Veggies
- Wash the green onion to remove any dirt and debris. Pick off any wilted leaves and discard.Chop the green part of the onion into small slices until you have about 1 cup. Set aside.
- Peel and grate the parsnip.
Mix the Mince
- Add the salt and pepper and ground fennel seeds and softened oats to the bowl of ground chicken.
- Add the grated parsnip and green onion to the bowl.
- Using your hands, mix all ingredients thoroughly.
Forming the Patties
- Divide your mince into equal sections and roll into a ball. Flatten the ball between your palms and lay onto a sheet of wax paper. Repeat until you have four large or five small patties of equal size.
Cooking the Patties
- Preheat a nonstick pan over medium heat. Add 1 tbs of olive oil to the pan.
- Place patties in a circular pattern in the pan. Fry for about five minutes or until it has begun to caramelize. Using a spatula, flip to cook the opposite side. Reduce the heat slightly to prevent burning. Once this side is browned, remove from the heat and let rest for a few minutes before serving.
Nutrition
Calories: 198kcalCarbohydrates: 10gProtein: 17gFat: 11gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gTrans Fat: 0.1gCholesterol: 78mgSodium: 297mgPotassium: 665mgFiber: 3gSugar: 2gVitamin A: 213IUVitamin C: 9mgCalcium: 46mgIron: 1mg
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