American · Lunch
Grilled Chicken Burger (Low-Calorie)
A grilled skinless chicken breast burger seasoned with paprika, garlic, and black pepper, cooked over medium-high heat until juicy. Served on a toasted whole wheat bun with lettuce, tomato, red onion, and a light Greek yogurt and Dijon sauce. A lower-fat build keeping the smoky char and fresh crunch of a classic chicken sandwich.
$3
10 minsPrep
12 minsCook
22 minsTotal
EasyLevel
Nutrition per serving
387Calories
52.5gProtein
9.2gFat
33.2gCarbs
6.8gSugar
5.5gFiber
1229mgSodium
129mgChol
Instructions
1
Prep
Pat the chicken dry, pound to an even 1.5cm thickness, then rub with olive oil, paprika, garlic powder, black pepper, and salt.
2
Marinate
Leave the seasoned chicken on the board for 15 minutes off the fridge chill.
3
Grill
Cook the chicken on a grill pan over medium-high heat for 5 to 6 minutes per side until deep grill marks form and juices run clear.
4
Toast
Set the split whole wheat bun cut-side down on the grill pan over medium heat for 1 minute until golden and lightly crisp.
5
Plate
Whisk yogurt and Dijon, spread on the bun base, layer lettuce, tomato, onion, and rested chicken, then close and serve.
Serves
1 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 7 oz200g skinless chicken breast
- 11 whole wheat bun
- 1/2 tsp1/2 tsp paprika
- 1/4 tsp1/4 tsp garlic powder
- 1/4 tsp1/4 tsp black pepper
- 1/4 tsp1/4 tsp salt
- 1 tsp1 tsp olive oil
- 22 large lettuce leaves
- 22 tomato slices (30g)
- 22 thin red onion slices (15g)
- 1 tbsp15g Greek yogurt
- 1/2 tsp1/2 tsp Dijon mustard