7 (150g each)
--- Ingredients ---
- ⅓ cup (60g) dry quinoa
- ⅔ cup (180ml) water
- 350g (12.3 oz) chicken breasts, minced
- ¾ cup plus 1 tablespoon (150g) cooked quinoa
- ⅔ cup (100g) feta cheese, crumbled
- 1 cup (100g) quinoa flakes
- 3 cups (90g) baby spinach leaves
- ⅓ cup (60ml) lactose-free milk
- ⅓ cup (50g) roasted red bell peppers, cut in small pieces
- ½ cup (50g) grated parmesan cheese
- 1 cup (40g) fresh parsley
- 1 pastured egg
- Salt & pepper
--- Instructions ---
Step 1 - Cooking the Quinoa
- Measure the quinoa and put it in a large bowl.
- Fill it with fresh water and let the quinoa soak in it for a few minutes.
- Swish the quinoa around for a few additional minutes using a wire whisk until you see a soapy residue (saponin), which is responsible for quinoa’s bitter flavor.
- Pour the quinoa into a fine mesh colander.
- Rinse the quinoa under cold water and drain well.
- Put the quinoa into a saucepan and add double the amount of salted water.
- Cover and bring to a boil. As soon as it starts to boil turn the heat down to a simmer.
- Simmer for 10 to 15 minutes, or until tender and the liquid has been absorbed.
- Turn the heat off, put the lid on and let it sit for 5 minutes.
- Fluff up with a fork.
Step 2 - For the Burgers
- Preheat oven to 180oC/350oF.
- Chop the parsley and spinach in a food processor.
- Combine all the ingredients in a bowl.
- Shape the mixture into 7 patties.
- Line a tray with parchment paper and place the 7 patties.
- Bake for 20 to 25 minutes.
- Use a meat thermometer to check for doneness by inserting it in the patty’s thickest part. The safe USDA minimum internal temperature should be 73.9oC /165oF. If you do not have a meat thermometer, make a small cut in the centre with a knife when you think the patty is ready. If the meat is still pinkish, it is not cooked through yet.
Contains 3 grams fiber and 20 grams protein. High in vitamin A, C, B6, niacin, riboflavin, phosphorous, selenium, calcium.
The recipes are property of the Digestive Nutrition Clinic and have been overseen by our Registered Clinical Dietitian Nutritionist and FODMAP expert.