Ultimate Cajun Burgers



This is the season to braai (barbecue). Keeping healthy does not mean that you cannot enjoy a good braai with friends or family. It is tradition in my family to braai every Sunday. When I started my weight loss journey I did not want to give up the tradition, so I created healthy marinades, salads and burgers that would please my family and I.

Having braai'd foods that will tasty amazing and satisfy "non-healthy" eaters is not always so easy to create. However, my cajun burgers have been a huge hit with my family and friends. The burgers are spicy, full of flavour and are not overloaded with sodium.


The reason why the burgers are such a huge success with family and friends is simply because the burgers accommodate most dietary requirements. There are two different types of burgers one is a chicken cajun burger which is great for meat lovers and people who do not eat or particularly like red meat. The second burger is a chickpea and sweetcorn cajun burger which is great for vegans, vegetarians and pescetarians.

In 2017 I became pescetarian due to a bacterial infection I got when I ate a chicken wrap while travelling. Since then I have not able to stomach meat but I am able to eat fish. Having different dietary requirements or eating healthy does not mean that you cannot have the same or similar meals with family and friends.


Ultimate Cajun Chicken Burger

Preparation time: 15 minutes

Cooking time: 10 minutes

Serves: 8

Ingredients

4 chicken breasts (8 chicken filets)

1 medium brown onion (roughly chopped)

4t/ 20ml sea salt

4 garlic cloves

3t/ 20ml smoked paprika

2t/ 10 ml black pepper

1t/ 10ml cayenne pepper

2t/ 10ml dry thyme

2t/10ml dry rosemary

1 t/ 5ml cumin

3T olive oil

8 hamburger buns of choice

¼ head of iceberg lettuce (Thinly sliced)

2 tomatoes (thinly sliced)

¼ cup/ 60ml low fat mayonnaise

Method

  • Place chicken fillets between 2 sheets of non-stick baking paper and slightly flatten the chicken fillets using a meat mallet or a rolling pin. Place the flatten chicken in a medium bowl.

  • In a food processor combine onion, salt, garlic, paprika, black pepper, cayenne pepper, thyme, rosemary, cumin and oil. Process the ingredients until smooth. Pour half of the cajun marinade over the chicken. Massage the marinade into the chicken until all the chicken is evenly coated in the marinade.

  • Store the remaining marinade in a small glass jar for up to 2 weeks in the refrigerator or use the marinade make Cajun chickpea and sweetcorn burgers. Marinade the chicken for at least 1 hour or overnight.

  • Heat up a large non-stick pan, pour in 1t/5ml oil and fry chicken fillets for 5 minutes on each side until cooked in the center and dark golden brown.

  • To serve the burgers spread a thin layer of mayonnaise on both sides of the buns, on 1 half of the bun place lettuce, chicken breast, tomato and top with the other half of the bun.

Why not try…

For a completely carb free option enjoy the chicken breast patties with a salad.

Tip…

You can also braai the chicken breast patties for extra flavor and healthier option.


Ultimate Cajun Chickpea and Sweetcorn Burger

Preparation time: 10 minutes

Cooking time: 10 minutes

Serves: 5

Ingredients

1 tin chickpeas (drained and rinsed)

1 cup sweet corn (cooked)

½ of Cajun marinade

1/3 cup oats flour (ground oats)

5 burger buns of choice

¼ head of iceberg lettuce (Thinly sliced)

½ lemon

2 tomato (thinly sliced)

4t/ 20ml dairy free mayonnaise

Method

  • In a large mixing bowl, add chickpeas, corn and marinade. Using a potato masher or hand blender, mash the ingredients until well mixed. Once mashed to desired consistency add oats flour and mix to combine all the ingredients.

  • Using a ¼ cup measuring cup, divide the mixture into 5 burgers and shape into burgers using your hands. Slightly wet your hands with water as the mixture is slightly sticky.

  • Place the patties on a plate lined with cling wrap and freeze the patties for 30 minutes, before frying the patties in a non-stick pan, with a 1t/5ml oil over a medium heat. Cook the patties for 4-5 minutes on each side. These burger patties also freeze well, Freeze for up to 3 months and fry once ready to eat.

  • To serve cut buns in half, place lettuce, patties, squeeze lemon juice and spoon on mayonnaise. Top the burger with tomato and the other half of the bun.

Best enjoyed with…

Serve the burgers with a garden green salad.

Tip…

You can also braai the chicken breast patties for extra flavor and healthier option.

Ps: All weight loss starts in the kitchen...

Yena❤


#Burgers #Braai #Dinner

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