Chicken Patties
Makes: 6 patties
W-W Points: Approx. 2-3 points per patty (depending on your plan)
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Ingredients:
- 1 lb ground chicken (93% lean)
- 1/4 cup whole wheat breadcrumbs (or almond flour for fewer points)
- 1 egg, lightly beaten
- 1/4 cup onion, finely chopped
- 2 garlic cloves, minced
- 2 tbsp fresh parsley, chopped (or 1 tsp dried parsley)
- 1/2 tsp onion powder
- 1/2 tsp garlic powder
- 1/4 tsp paprika
- 1/4 tsp salt (optional)
- 1/4 tsp black pepper
- Cooking spray (olive oil or avocado oil)
Directions:
- Prepare the Mixture:
- In a large bowl, combine the ground chicken, breadcrumbs (or almond flour), egg, onion, garlic, parsley, onion powder, garlic powder, paprika, salt, and black pepper.
- Mix everything together until well combined. Make sure not to overmix, as it can make the patties tough.
- Form the Patties:
- Divide the mixture into 6 equal portions and shape them into patties about 1/2-inch thick.
- Cook the Patties:
- Heat a non-stick skillet or grill pan over medium heat and spray lightly with cooking spray.
- Cook the patties for about 4-5 minutes on each side, or until they are golden brown and cooked through (internal temperature should reach 165°F/74°C).
- Serve and Enjoy:
- Serve the chicken patties on their own or in a low-calorie bun or lettuce wrap for a low-point meal.
Nutritional Information (per patty):
- Calories: ~120
- Protein: 18g
- Carbs: 3g
- Fat: 4g
- Fiber: 1g
- Sugar: 0g
Tips & Benefits:
- Lower Points Option: Using almond flour instead of whole wheat breadcrumbs can lower the points further and make these patties keto-friendly.
- Flavor Variations: You can switch up the seasonings by adding herbs like basil, oregano, or thyme, or even some heat with crushed red pepper or smoked paprika.
- Cooking Method: You can bake the patties in the oven at 375°F for 20-25 minutes, flipping halfway through, for a healthier alternative to pan-frying.
- Serving Suggestions: Pair the chicken patties with a side salad or roasted vegetables for a low-point, balanced meal. You can also top them with a dollop of Greek yogurt mixed with herbs for a tangy sauce.
Benefits:
- High Protein, Low Fat: Ground chicken is lean and packed with protein, making these patties a filling, muscle-building option without excess calories.
- Portion Control: Each patty is individually portioned, so it’s easy to track your points and manage your intake.
- Customizable: These patties can be adapted to your taste preferences by changing the seasonings or adding low-point toppings like salsa, avocado, or fat-free cheese.
- Versatile: Enjoy these chicken patties as a burger alternative, on salads, or as part of a healthy meal prep.
These Weight Watc-hers-friendly Chicken Patties are an easy, low-point, and protein-packed option for a healthy meaL
