Vegetable chicken burger with salad

Prep 15 mins + cooling time | Cook 10 mins | Makes 4

350g chicken mince
2 green onions (shallots), finely sliced
1 zucchini, finely grated
1 carrot, finely grated
1 egg, lightly beaten
¹⁄₂ cup dried breadcrumbs
1 tbs vegetable oil

To serve
4 round wholemeal or Turkish bread rolls, split in half
4 oak leaf lettuce leaves
1 small ripe avocado, peeled and sliced lengthways
2 ripe tomatoes, sliced
Tomato or barbecue sauce

Step 1 To make burgers, combine mince, green onions, zucchini, carrot, egg and breadcrumbs in a large bowl. Season with salt and pepper. Using your hands, form mixture into 4 patties (or for smaller patties form mixture into 8 patties). Place on a tray, cover and chill for 20 minutes.

Step 2 Heat oil in a large non-stick frying pan over medium heat. Add burgers and cook for 4–5 minutes on each side until golden and cooked through.

Step 3 To serve, toast rolls. Top each roll base with lettuce, avocado, tomato and a burger. Drizzle with tomato or barbecue sauce. Top with roll tops and serve.

Good for you ... Carrots

The old saying that carrots help you see in the dark is due to their high content of beta carotene, which the body converts to vitamin A and uses for normal vision.

A good source of vitamin C, one of the vitamins needed for the normal functioning of the immune system.

Provide dietary fibre, whether raw or cooked. Dietary fibre helps keep the intestine healthy.