These are packed with flavour and better than a fast-food option. I opt for sourdough, rye or wholemeal bread, or even swap out for iceberg lettuce leaves.
2 potatoes, cut into thin wedges
Coconut oil spray
Sea salt and freshly ground black pepper
2 free-range chicken thigh fillets, trimmed of fat
1 free-range egg
1/2 cup dried breadcrumbs
1 tablespoon grated parmesan
1 tablespoon coconut oil
1 zucchini, sliced
1/2 red onion, sliced
2 burger buns, halved
1 cup baby spinach or salad leaves
1 avocado, mashed
1 tomato, sliced
Preheat the oven to 180°C and line a baking tray with baking paper.
Lightly spray the potato wedges with coconut oil and season with salt and pepper. Place on the prepared tray in a single layer, leaving room for the chicken.
Spread out the chicken into a patty shape – use a meat mallet to even it out to an equal thickness, if needed.
Beat the egg in a shallow bowl.
Mix together the breadcrumbs and parmesan in a separate bowl and season with salt and pepper.
Dip the chicken patties in the egg until coated, draining off any excess, then coat in the breadcrumb mixture. Add to the baking tray with the wedges and bake for 15 minutes. Turn the patties and chips over and bake for a further 10 minutes or until the chips are golden and the chicken is cooked through.
Melt the coconut oil in a frying pan over medium–high heat, add the zucchini and onion and cook for 5 minutes. (If you’d prefer the onion raw as pictured here, just fry the zucchini in the oil.)
Lightly toast the burger buns in the oven or under a hot grill.
Spread the base of each bun with the mashed avocado and scatter over the spinach or salad leaves. Layer with the chicken, tomato, onion and zucchini, then put the burger lids on top. Serve with the potato wedges and your favourite sauce.
Recipes have been extracted from The 7:2:1 Plan by Tim Robards, published by Macmillan Australia, available now.
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