Chicken Burgers with Broccoli Rabe and Sun Dried Tomatoes
An Italian style chicken burger is one of my favorite go-to quick, simple and delicious meals or snacks. You can serve these burgers with a simple side salad, most any vegetable, and it pairs well with most any starch, such as brown rice, whole wheat pasta, or potatoes (white or sweet). On occasion, I do use a bun and add condiments as I would any burger. But I think you will find that the flavor is such that the bun will detract from the rich flavor of the burger. Enjoy, either way you choose!
Lighten It Up
Instead of using ground chicken, use ground chicken breast, which has half the fat and calories that ground chicken does. Also I use sun-dried tomatoes that are not packed in oil. Again cutting down on the amount of unnecessary fat and calories. I have also used ground turkey breast with this recipe which also lightens this recipe up a bit more, however my personal preference is still the ground chicken breast.
When using ground chicken breast it can cook up a bit on the dry side. What I do to prevent this is brown my burgers on both sides, reduce the heat and cover to continue the cooking process. If needed I add a couple of tablespoons of water to the pan and re-cover until done.
Eat This With That
Here I have paired my burgers with a side of Sautéed Broccoli Rabe (Rapini) and Italian Style Cauliflower for a complete meal. This particular meal I added Rosemary & Garlic Roasted Potatoes , or Coconut Sweet Potato Rounds, for a starch, but this meal is just as delicious without a starchy carb.
Prep Time: 10 mins
Cook Time: 15 mins
- 1 pound of ground chicken
- 1 ounce Sun-Dried Tomatoes, Julienne cut or cut smaller if you like
- 2 cloves garlic, minced
- 2 tablespoons Extra virgin Olive oil for cooking
- 1 bunch of broccoli rabe, large stems removed, washed and roughly chopped. Use approximately 1/2 cup for the burger mixture. Reserve the rest to cook aside from the burgers.
- Salt and black pepper to taste
- Add the olive oil to a large frying pan. Heat on medium high.
- Meanwhile, in a large bowl, combine the ground chicken, sun-dried tomatoes, garlic, and raw broccoli rabe, salt, and pepper. Form into 4 equal size burgers
- Add the burgers to the hot pan and brown on each side, 2-3 minutes on each side. Reduce the heat to medium and cover. You can add 1-2 tablespoons of water to add moisture to your burgers, throughout the cooking process. Cook until no longer pink in the center, but do not overcook. Again, about 2-3 minutes on each side.
- Remove from pan, immediately and place on serving plate.