Jerk chicken burger
By Joe
Source: BBC Good Food — Katy Greenwood, Jerk chicken burger.
A jerk chicken burger recipe for 4 servings, written from a single tested source, with times and temperatures kept as the source set them.
Always check the labels of the products you use.
Method
- 1
Blend. Set the chicken breasts in among pieces of cling film and bash using a rolling pin to flatten. Blend the thyme, oil, jerk seasoning plus half the lime juice in a bowl.
- 2
Marinate. Tip in the chicken plus leave in order to marinate for 5 mins. Heat a griddle pan till hot plus heat the chicken for 4-5 mins every side or till cooked through.
- 3
Finish. Take the pan off the heat. Toast the cut sides of the buns for a period of 1-2 mins while that is happening.
- 4
Finish (2). Set the chicken on the buns plus top using the mango, tomato plus a handful of lettuce. Squeeze over this rest of the lime plus top using mayo plus ketchup, if you like.
Storage
Keep covered and eat within a few days; freeze leftovers if the dish allows it.
Why this label?
22 g protein for 226 kcal = 9.7 g per 100 kcal, so protein gives about 39% of the energy. High protein needs at least 20% (5 g per 100 kcal), the condition in the Annex to EU Regulation (EC) No 1924/2006. How we decide
- Total fat: 28.3 % of energy (limit ≤ 30%)
- Saturated fat: 4.8 % of energy (limit < 10%)
- Free sugars: 0 % of energy (limit < 10%)
- Salt: 0.41 g (limit ≤ 1.7 g)
- Fibre or fruit & veg: 2.1 g fibre / 93 g veg (limit ≥ 2.8 g fibre or 80 g fruit & veg)
Per serving, worked out from the nutrition table against our rule based on the WHO healthy diet guidance. Not endorsed by WHO.
Free sugars
0 g per serving
0 % of the 50 g daily maximum · 0 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- mixing bowl
- scales
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 226 kcal |
| Protein | 22 g |
| Carbohydrate | 18 g |
| of which sugars | 5.7 g |
| of which free sugars | 0 g |
| Fat | 7.1 g |
| of which saturates | 1.2 g |
| Fibre | 2.1 g |
| Salt | 0.41 g |
Protein per 100 kcal
9.7 g meets High protein (≥ 5 g per 100 kcal = 20% of energy, and ≥ 10 g per serving)
Calculated from USDA FoodData Central ingredient values
