Chicken, Zucchini and Fresh Corn Burgers
Ingredients:
– 1 lb ground chicken breast (raw, 96% lean)
– 1 cup grated zucchini (squeeze out excess water)
– 1 cup fresh corn kernels (from about 2 ears of corn)
– 1/4 cup breadcrumbs (whole wheat if possible)
– 1/4 cup grated Parmesan cheese
– 1 clove garlic, minced
– Salt and pepper, to taste
– Olive oil spray or non-stick cooking spray
Instructions:
1. Prepare the ingredients:
– Grate the zucchini and squeeze out excess moisture using paper towels.
– Shuck the corn and cut off the kernels.
2. Mix and shape the burgers:
– In a bowl, combine ground chicken, grated zucchini, corn kernels, breadcrumbs, Parmesan cheese, minced garlic, salt, and pepper. Mix well until evenly combined.
– Divide the mixture into 4 equal portions and shape into burger patties.
3.Cook the burgers:
– Preheat a grill or non-stick skillet over medium-high heat.
– Spray with olive oil spray or non-stick cooking spray.
– Cook the burgers for about 5-6 minutes per side, or until they are cooked through and nicely browned on the outside. Ensure the internal temperature reaches 165°F (74°C).
4. Serve:
– Serve the burgers hot, either on whole wheat buns or lettuce wraps with your favorite toppings like sliced tomato, avocado, or a light yogurt sauce.
Points: 3 .