Hurray, Summer is just around the corner and the countdown to Christmas is on. If the thought of Christmas is stressing you out already, then you need to delegate cooking duties to your chief BBQ chef – and these ‘BBQ Chicken Patties’ are perfect for outdoor cooking – as added bonus is that these patties are simple to prepare, quick to cook and tasty to eat.
If you are watching your weight, chicken (or any other white meat) is your protein of choice due to its lower calorie and fat content. There is also less ‘bad’ saturated fats in white meat and, generally, white meat is better for your health compared to red meat. Studies have linked high red meat consumption to increased risk of developing cancer, cardiovascular disease and arthritis (particularly gout). However, if you have a tendency to be anaemic, red meat is a better source of iron – but only have lean cuts!
The ‘BBQ Chicken Patties’ recipe is part of our Quick Start eating program but can be used on our Low GI program as well. Best of all, this meal is low in carbs and only 5.5 grams of fat per serve. These taste great served with soy sauce or sweet chilli (or a combination of them both – but watch the sweet chilli sauce if you are on our Quick Start program). You can also make a double batch of these tasty chicken patties and have left-overs for lunches – they taste great cold, just serve with some mixed greens for a fabulous low-carb, high-protein lunch.
So fire up the barbie and try them this weekend!
BBQ Chicken Patties
400g chicken mince
1 Tbsp soy sauce
1 onion, finely diced
1 egg, lightly beaten
2 cloves garlic, minced
1 Tbsp fresh parsley, chopped
1 zucchini, grated
1 small red capsicum, finely chopped
2 cups rocket lettuce
2 cups mixed lettuce
METHOD: Combine first eight ingredients thoroughly. Form the mixture into 12 patties. Pour oil onto heated BBQ plate. Place patties on BBQ plate and turn after 3-4 mins. Repeat. Serve on bed of rocket and lettuce leaves.
Serves 4: (per serve – 5.5g fat / 6g carb / 25.5g protein / 175 cals / 735 kj)