Whole wheat chicken burger

Burger is one of the food people would avoid when they are on weight-watching diet. Well, what if I tell you this chicken burger is just within your 500kcal's budget? Crave for burger no more. PS: If you are too lazy or no time to make your own burger bun, grab some whole wheat burger bun from the grocery store, but remember to check the food label for a no more than 255kcal per serving bun if you want to keep this burger within your calorie budget.

Serve: 4

Difficulty: Not so difficult

Ready in: 5 minutes

Ingredients:

Burger:

2 Skinless chicken breast

2 tbsp Extra virgin olive oil

1/2 tsp Chilli powder

1/2 tsp Black pepper

1/4 tsp Himalayan pink salt

1 large tomato (sliced)

1 head of lettuce

4 tbsp BBQ sauce

Bun:

3/4 cup Whole wheat flour

1 cup Unbleached bread flour

3/4 cup Unsweetened soy milk (or milk)

1 tbsp Extra virgin olive oil

1/4 tsp Himalayan pink salt

2 tsp Brown sugar

2 tsp Instant dried yeast

1 tbsp Sesame seeds

Method:

Bun:

1. In a large bowl, combine the flour, brown sugar, yeast and salt. Make a well at the centre and pour in the soya milk and olive oil. Bring together into a dough. When the dough has just pulled together, turn it out onto a lightly floured surface and knead until smooth, about 10 minutes. 2. Cover the dough with a damp cloth and let it rest until it is double in size (about 30 minutes). 3. Turn the dough out on a lightly dusted surface and knock it back. Divide the dough into 4 pieces and roll them into balls. Place them on a baking sheet, cover with damp cloth and let it rest until they are doubled in size (about 30 minutes). Meanwhile, pre-heat the oven to 180°C. 4. When ready to bake, mist the tops of the buns with water and sprinkle with sesame seeds. Bake for 8-10 minutes, until the buns are golden and well risen.

5. Remove from oven and let it cool down.

Burger:

1. Season the chicken breast with salt, pepper and chilli powder.

2. Heat up the olive oil then fry the chicken until the juice run clear (about 3 minutes each side).

3. Remove the chicken breast from the pan and let it rest a bit before assembly.

4. Assemble your burger with lettuce, tomato slices, cooked chicken breast and top with a tbsp of BBQ sauce.

Enjoy!