• Asian Noodle Soup
• Baked Jacket Potatoes
• Beef Stock
• Chicken Burgers
• Chicken Stock
• Pizza in a Hurry
• Creamy Vegie Pasta
• Creamy Vegie Soup
• Curried Carrot Soup
• Fast Vegie Spaghetti
• Fried Rice
• Ham & Vegie Slice
• Hearty Bean & Ham Soup
• Hearty Minestrone Soup
• Microwave Risotto
• Potato Frittata
• Pumpkin Soup
• Sang Choy Bow
• Savoury Toastie
• Stuffed Potatoes
• Tasty Tofu Burgers
• Tropical Pizza
• Tuna & Avocado Salad
• Vegetable Stock
• Vegie Lentil Soup
• Zucchini & Sweet Corn Soup

15 minutes preparation + 5 minutes cooking
8 serves of vegies in this recipe

Pattie recipe
500g chicken mince
100g mushrooms, roughly chopped
1 stick celery, roughly chopped
1 onion, roughly chopped
1 large sprig parsley
1 egg
2 teaspoons reduced-salt soy sauce
½ -1 cup fresh breadcrumbs
A little flour to shape patties
Olive or canola oil spray

To serve
6 wholemeal rolls, cut open and spread with sweet chilli sauce
3 lettuce leaves, shredded
1 tomato, sliced
½ cucumber, sliced

Place mince in a large bowl and process all other ingredients in a food processor until smooth. Mix with chicken mince and enough breadcrumbs to make a soft but manageable texture. Divide mixture into six and shape with a little flour to round patties larger than the width of the rolls. Spray a non-stick pan with oil and cook for 4–5 minutes on each side until brown and cooked through. Serve on a roll with lettuce, tomato and cucumber slices.

Makes 6.

 

Variation
For a beef burger, substitute 500g lean minced beef for chicken. Substitute low-fat cottage cheese or labneh for the sweet chilli sauce.

NUTRITION INFORMATION Serves in this recipe: 6 Serve size: 286 g
	Quantity per serving	Quantity per 100g
Energy	1910.58 kJ	667.61 kJ
Protein	34.43 g	12.03 g
Fat      -saturated	13.39 g        3.34 g	4.68 g          1.17 g
Carbohydrate      -sugars	45.81 g         5.49 g	16.01 g          1.92 g
Fibre	6.96 g	2.43 g
Sodium	712.69 mg	249.03 mg

 

 

© Healthy Food Fast, State of Western Australia, 2009. Permission is required to reproduce this recipe.