Chicken Sausage Burger

2 Reviews
100% would make this recipe again

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Preparation : 10 min Cooking : 20 min
400 calories/serving

Ingredients

1/2 red onions, thinly sliced 80 g
1/2 green peppers, cut into strips 80 g
3 chicken sausages 220 g
1 tbsp olive oil 15 mL
1/2 tsp fennel seeds 1 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
2 hamburger buns 100 g
1 bocconcini / fresh mozzarella, sliced 55 g

Before you start

These burgers can be cooked either in a pan on the stovetop or using an outdoor grill.

Method

  1. Prepare the vegetables: Thinly slice the onion(s); cut the pepper(s) into strips. Remove the skin from the sausage and form the meat into 1,5 cm thick patties. Set aside.
  2. Heat the oil in a pan over medium heat. Add the onion and sauté 3 min until it becomes translucent. Add the green pepper and fennel seeds, then season with salt and pepper. Cook over medium-low heat until the vegetables are tender and start to caramelize, about 15 min. Remove the pan from the heat.
  3. Meanwhile, preheat the grill. Cook the patties until they are well done, about 4 min per side. Warm up the buns on the grill. Put one patty on each bun, garnish with the onion mixture, then top with a bocconcini slice. If desired, you may put the burger back on the grill until the cheese has melted. Alternatively, you may cook the patties in a pan on the stovetop.
  4. Serve.

Nutrition Facts Table

per 1 serving (190 g)

Amount

% Daily Value

Calories

400

Fat

21 g

32 %

Saturated 6.5 g
+ Trans 0.5 g

35 %

Cholesterol

80 mg

Sodium

710 mg

30 %

Carbohydrate

28 g

9 %

Fibre

2 g

7 %

Sugars

5 g

Net Carbs

26 g

Protein

26 g

Vitamin A

7 %

Vitamin C

36 %

Calcium

16 %

Iron

20 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Folacin, Niacin, Vitamin B12, Zinc
Good source of  :
Calcium, Iron, Phosphorus, Selenium, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C
Source of  :
Copper, Magnesium, Manganese, Omega-6, Pantothenic Acid, Potassium, Vitamin A, Vitamin E, Vitamin K
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables ½
Meat and Alternatives 2 ½
Fats 3 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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