Recipe: Chicken Burgers #MentalHealthAwarenessMonth

It’s Mental Health Awareness Month, an initiative that takes place within the month of October. The theme this year is “Tune In” asking Australians to tune into themselves, their senses and their communities. So, what better time to share a recipe that asks you to ‘tune in’ to your mental health via your diet! This week, we’re sharing our dietitian’s Chicken Burgers.

Mental health conditions and chronic inflammation go hand in hand – so, it might benefit your brain to pack a few more “anti-inflammatory” foods into your diet. That may sound daunting, but it’s not as hard as you may think. These Chicken Burgers are full of healthy fats, including the all-important Omega-3 which is great for the nervous system and brain function. Plus, the high veggie content means that it’s also full of antioxidants, which help to reduce the amount of stress-causing cells throughout the body. Of course, a ‘mental health’ focussed meal would not be complete without Zinc, that helps regulate dopamine production and Tryptophan, which helps produce serotonin and regulate sleep.

So, there you have it! Keep reading to find out how to make the recipe!

Chicken Burgers

Ingredients

  • 1 teaspoon turmeric
  • 1 teaspoon salt and pepper
  • 1 ½ teaspoons cumin
  • 300g Chicken breast
  • 2 tablespoons extra virgin olive oil
  • 1 medium tomato, chopped in half
  • 2 medium wholemeal bread rolls
  • ½ avocado
  • 1 small capsicum, de-seeded and cut in half
  • 2 handfuls baby spinach leaves

Method

  1. Combine turmeric, salt and pepper and cumin in a medium bowl.
  2. Flatten chicken breast with a mallet, then cut into two equal pieces.
  3. Add raw chicken to bowl and toss to coat.
  4. Leave marinating for 10-15 minutes, covered in the fridge.
  5. Heat 1 tablespoon of oil in a medium frypan over low-medium heat.
  6. Add chicken to pan and fry over low-medium heat for 5 minutes each side, until cooked through.
  7. For the last 5 minutes add tomatoes also and grill.
  8. Drizzle remaining oil over one half of each bread roll, spread avocado over other side of each roll.
  9. Arrange spinach and capsicum on rolls and top with cooked chicken and tomato.

Chicken Burgers Nutrition Stats

Per serve Per 100g
Energy 2478.9KJ 591.1KJ
Protein 56.6g 11.8g
Fat total 19.7g 4.1g
Saturated fat 4.2 0.8g
Monounsaturated fat 11.1g 2.3g
Omega 3 17.5mg 3.6mg
Carbohydrates 41.2g 8.6g
Dietary Fibre 10.3g 2.1g

Looking for more recipes? Check out our eBook collection for more! For tailored advice recommended just for you, get in contact with one of our dietitians today.

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