Chicken Burger with Apple-yogurt Sauce and Spinach

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Chicken Burger with Apple-yogurt Sauce and Spinach
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Health Score:
8,3 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
487
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie487 kcal(23 %)
Protein42.84 g(44 %)
Fat18.5 g(16 %)
Carbohydrates40.18 g(27 %)
Sugar added0 g(0 %)
Roughage1.85 g(6 %)
Vitamin A261.08 mg(32,635 %)
Vitamin D0.23 μg(1 %)
Vitamin E1.77 mg(15 %)
Vitamin B₁0.24 mg(24 %)
Vitamin B₂0.26 mg(24 %)
Niacin24.08 mg(201 %)
Vitamin B₆0.66 mg(47 %)
Folate70.34 μg(23 %)
Pantothenic acid1 mg(17 %)
Biotin0.49 μg(1 %)
Vitamin B₁₂0.34 μg(11 %)
Vitamin C7.68 mg(8 %)
Potassium507.1 mg(13 %)
Calcium214.32 mg(21 %)
Magnesium47.65 mg(16 %)
Iron6.86 mg(46 %)
Iodine0.42 μg(0 %)
Zinc1.13 mg(14 %)
Saturated fatty acids4.15 g
Cholesterol98.54 mg

Ingredients

for
4
Ingredients
400 grams Chicken breasts (with skin)
salt
white peppers
2 Tbsps vegetable oil
1 smaller Apple (about 150 grams)
150 grams Quark (or cottage cheese)
3 Tbsps Yogurt (0.1% fat)
2 Tbsps Sesame seeds
1 handful baby Spinach
4 Whole wheat buns
How healthy are the main ingredients?
Chicken breastSpinachSesame seedssaltApple

Preparation steps

1.

Rinse the chicken, pat dry and season with salt and pepper. Warm the oil in a pan over high heat. Cook the chicken on the skin side for about 4 minutes, or until golden brown. Then flip the chicken and cook an additional 4 minutes, or until done. Transfer to a plate and let the chicken rest briefly.

2.

Rinse the apple, peel, cut into quarters, remove the core and seeds, and grate coarsely. Place the apple in a bowl with the quark, yogurt and sesame. Stir to combine. Season with salt and pepper. Rinse the spinach and shake dry. Cut the rolls in half.

3.

Spoon about 2 tablespoons of the apple-yogurt sauce on the bottom half of the bun and place the chicken on top. Top with the spinach and more of the apple-yogurt sauce. Place the other half of the bun on top. Serve immediately.