Corn & chicken burgers
Prep 25 mins | Cook 10 mins | Serves 6
1 cob sweet corn, husks removed
400g chicken mince
1⁄2 small onion, finely grated
1 cup fresh wholegrain breadcrumbs
1 free range egg, lightly whisked
Vegetable oil or rice bran oil, for pan-frying
6 wholemeal bread rolls or wholegrain English muffins, split
6 oak leaf or butter lettuce leaves
Lebanese cucumbers, thinly sliced lengthways
Sweet chilli sauce, to serve
Step 1 Place corn upright on a board and using a sharp knife, slice downwards to remove kernels. Place corn kernels in a medium bowl. Add chicken mince, onion, breadcrumbs and egg. Season with salt and pepper to taste. Mix until well combined. Form mixture into 6 patties. Place patties on a tray, cover and refrigerate for 30 minutes.
Step 2 Heat 1⁄2 cm (depth) vegetable oil in a large non-stick frying pan over medium heat. Cook patties for 4–5 minutes on each side until golden and cooked through. Drain on paper towel.
Step 3 Top each bread roll base with a lettuce leaf, cucumber and a chicken pattie. Drizzle with sweet chilli sauce, top with remaining bread and serve.
Good for you ... Sweet Corn
A good source of dietary fibre which contributes to normal laxation.
Provides niacin (vitamin B3) which is needed for the release of energy from food and also the B vitamins biotin and folate. Biotin contributes to the maintenance of healthy skin, mucous membranes and hair while folate is needed for the formation of blood cells. Also provides some iron that is needed for making red blood cells.
A source of potassium that may help balance the sodium in salty foods.
The carbohydrate in sweetcorn is digested slowly and has a low glycaemic index (GI)