Chicken Burger with Apple-yogurt Sauce and Spinach
Nutritional values
(Percentage of daily recommendation)
| Calorie | 382 cal. | (18 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.4 g | (18 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 48.1 μg | (80 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 19.7 mg | (164 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 50 μg | (17 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 11.8 μg | (26 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 601 mg | (15 %) | ||
| Calcium | 150 mg | (15 %) | ||
| Magnesium | 113 mg | (38 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 2.9 g | |||
| Uric acid | 230 mg | |||
| Cholesterol | 69 mg | |||
| Complete sugar | 9 g |
Ingredients
- 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
Preparation steps
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.
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.
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.
