Chicken Burgers with Guacamole and Salsa
Nutritional values
(Percentage of daily recommendation)
| Calorie | 755 cal. | (36 %) | ||
| Protein | 53 g | (54 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 63 g | (42 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.3 g | (24 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 6.7 mg | (56 %) | ||
| Vitamin K | 17.6 μg | (29 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 27.9 mg | (233 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 108 μg | (36 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 13.5 μg | (30 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 1,115 mg | (28 %) | ||
| Calcium | 228 mg | (23 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 13.3 g | |||
| Uric acid | 307 mg | |||
| Cholesterol | 191 mg | |||
| Complete sugar | 8 g |
Ingredients
- For the salsa
- 400 grams Beefsteak tomato
- 1 fresh chili pepper
- 1 small onion
- 2 Tbsps vegetable oil
- 1 garlic clove
- Curry powder
- salt
- freshly ground peppers
- For the burgers
- 1 Avocado
- 1 tsp Lime juice
- 4 Chicken cutlets (ready to cook, à 120 g)
- salt
- freshly ground peppers
- 40 grams Pastry flour
- 1 egg (beaten)
- 120 grams breadcrumbs
- 40 grams clarified butter
- 4 slices Cheddar cheese
- 4 Hamburger bun (such as sesame seed)
Preparation steps
For the salsa, scald tomatoes, peel and chop. Rinse chile pepper, cut in half, remove seeds and finely chop. Peel the onion and chop finely. Heat the oil in a saucepan and fry the onion until softened. Peel and squeeze garlic through a press into the pan. Mix in tomatoes and chile pepper pieces, cover and and simmer over low heat about 15 minutes. Season sauce with curry powder, salt and pepper. Allow to cool.
Preheat the oven to 120°C (approximately 250°F).
For the burgers, cut avocado in half, remove the pit and press the flesh from the shell. Mix with a little lime juice and mash finely with a fork.
Rinse the chicken cutlets, pat dry, place between 2 layers of plastic wrap and pound slightly thinner with a pan. Season with salt and pepper. Dip in flour, tap off excess, pull through beaten egg and coat in breadcrumbs. Press on the breadcrumbs and fry the cutlets in butter in an oven-proof pan until golden brown. Then top each with a slice of cheese, transfer to the oven and bake until the cheese melts.
Cut the buns horizontally, toast (if desired) and spread with the guacamole. Place the chicken cutlets on the bun halves and sprinkle with a little salsa. Top with remaining bun halves and serve.
