Saturday, 8 December 2012

Day 3 of 7 of our Get Healthier Campaign

Dinner- Chicken Burger and Fries

Friday evenings are our favourite nights of the week. We don't have any clients scheduled, it's the start of the weekend and if we don't have any plans we get to spend a little more time in the kitchen. Tonight our treat of choice is chicken burgers and fries, of course not in the greasy fried form but our healthier take with lots of colourful extras and heaps of taste.

So lets get you started, you will need:

For the fries
  • 3 sweet potatoes
  • oregano
  • half a lemon, squeezed
  • Sea salt
  • 2 cloves garlic chopped finely
  • Black pepper


For the chicken burgers:

  •  2 Organic chicken breasts
  • 2 tablespoons Tamari sauce (gluten free alternative to regular soya sauce)
  • 2 teaspoons chopped ginger
  • 2 cloves garlic
  • 1 fresh chili 
  • Pepper corns
  • 1 avocado
  • Handful fresh kale
  • 4 cherry vine tomatoes
  • Pesto
  • half a red onion 
  • 1 tablespoon coconut oil
  • gluten free buns


  1. Slice sweet potatoes lengthwise into thin wedges
  2. place on a baking tray and sprinkle with oregano, the garlic, sea salt, lemon juice and pepper.
  3. Place in oven at 180 degrees C for 45min or until cooked. Make sure you flip them over half way through cooking to prevent burning.

Tip: As we dry "roast" our vegetables it's sometimes easier to use baking paper to prevent some sticking to the pan. The reason we do this is because olive oil is better for you when not heated. It breaks down at a lower temperature than other oils so is not the best for cooking at high temperatures. We simply stick it on afterwards in liberal amounts and that way we also get to really enjoy the flavour. 

While the fries are crisping up you can start preparing the chicken.

  1. Place the Tamari, finely chopped garlic, ginger and chili in a bowl and mix.
  2. Add the chicken breasts and allow to marinade for 20 minutes.

  1. halve the cherry vine tomatoes, 
  2. Slice the red onion into thin pieces
  3. break the kale into small chunks
  4. slice the avocado 

  1. We placed the gluten free rolls into the oven for 5 minutes to warm up. When they come out we added fresh basil pesto to both sides and started building the burger with the tomato, kale, onion and avocado slices.
  2. In a pan heat a tablespoon coconut oil. We use this as it has a higher smoke point than olive oil making it healthier to cook with at high temperatures. Place the chicken breasts in the pan and pour any remaining sauce over the top. Cook thoroughly making sure you turn it often to prevent burning.
  3. Finally you are ready to assemble and eat. Place the chicken breast on the bun, add the fries to the plate and pour olive oil over both the fries and burger.
  4. Grab a serviette, as it does get messy, and ENJOY.
Why it's good for you: 

Sweet Potatoes are high in vitamin B6 which helps reduce inflammation in our bodies.  Inflammation has been linked to a number of degenerative diseases such as heart disease and auto immune conditions. Sweet potatoes are naturally sweet-tasting but their natural sugars are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy, without the blood sugar spikes linked to fatigue and weight gain. Finally, their rich orange colour indicates that they are high in carotenoids like beta carotene  which is the precursor to vitamin A in your body.  Carotenoids help strengthen our eyesight and boost our immunity to disease, they are powerful antioxidants that help ward off cancer and protect against the effects of aging.

We would love to hear your feedback so let us know if you try this what you think in the comments below.

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