Teriyaki Chicken Burgers Light
These Teriyaki Chicken Burgers Light are a deliciously healthy twist on the classic burger, combining the bold, savory-sweet flavors of teriyaki with lean ground chicken for a guilt-free indulgence. The patties are infused with aromatic garlic and ginger, then glazed with a homemade pineapple-soy teriyaki sauce for an irresistible umami kick. Perfectly balanced with whole-grain buns, crisp lettuce, juicy tomatoes, and zesty red onion, each bite is a flavorful medley of textures. Ready in just 35 minutes, these burgers are ideal for busy weeknights or casual cookouts. Garnish with sesame seeds for a touch of elegance and enjoy a wholesome, mouthwatering meal that's big on flavor but light on calories!
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Recipe Information
Ingredients
- 500 g Ground chicken (lean)
- 60 g Panko breadcrumbs
- 1 large Egg
- 1 tsp Garlic powder
- 0.5 tsp Ginger powder
- 2 tbsp Soy sauce (low-sodium)
- 1 tbsp Honey
- 1 tsp Sesame oil
- 60 ml Pineapple juice (unsweetened)
- 1 tsp Cornstarch
- 1 tbsp Water
- 4 pieces Whole-grain burger buns
- 4 pieces Lettuce leaves
- 4 pieces Tomato slices
- 4 pieces Red onion slices
- 1 tsp Sesame seeds (optional garnish)
Instructions
In a large mixing bowl, combine the ground chicken, panko breadcrumbs, egg, garlic powder, and ginger powder. Mix gently until just combined. Do not overmix to avoid tough patties.
Divide the mixture into 4 equal portions and shape each portion into a burger patty, about 1 cm thick. Set them aside on a plate.
In a small saucepan, combine soy sauce, honey, sesame oil, and pineapple juice. Heat over medium heat, stirring occasionally.
In a separate small bowl, mix cornstarch with water until smooth. Once the soy mixture starts to simmer, slowly whisk the cornstarch mixture in. Cook for 1-2 minutes until the sauce thickens into a glaze. Remove from heat and set aside.
Preheat a non-stick skillet or grill pan over medium heat. Cook the chicken patties for about 5-6 minutes per side, or until they reach an internal temperature of 165°F (74°C) and are lightly browned.
Brush each cooked patty generously with the teriyaki glaze, flipping them gently to coat both sides evenly.
Lightly toast the burger buns on the skillet or grill pan for 1-2 minutes if desired.
Assemble the burgers: Place a lettuce leaf on the bottom half of each bun, followed by a glazed chicken patty, a slice of tomato, a slice of red onion, and the top half of the bun.
Sprinkle sesame seeds on top of the buns (optional) for garnish.
Serve immediately and enjoy your flavorful yet light teriyaki chicken burgers!
Nutrition Facts
Calories |
505 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.2 g | 16% | |
| Saturated Fat | 2.7 g | 13% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 134 mg | 45% | |
| Sodium | 792 mg | 34% | |
| Total Carbohydrate | 60.0 g | 22% | |
| Dietary Fiber | 5.3 g | 19% | |
| Total Sugars | 11.9 g | ||
| Protein | 40.4 g | 81% | |
| Vitamin D | 0.3 mcg | 1% | |
| Calcium | 102 mg | 8% | |
| Iron | 3.9 mg | 21% | |
| Potassium | 666 mg | 14% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
