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Spicy Chicken Burger Meal Prep #1

Spicy Chicken Burger Meal Prep

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5 from 2 votes
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 6 Burger
Calories: 534kcal
Author: Chef Jack Ovens

Ingredients
 

Chicken & Seasoning -

  • 3 - Chicken Breasts, Halved
  • 2 tsp (8g) - Onion Powder
  • 2 tsp (8g) - Garlic Powder
  • 1 tsp (4g) - Smoked Paprika
  • ½ tsp (1g) Chilli Powder of Choice
  • ½ tsp (1g) Dried Chilli Flakes (Optional)
  • Salt & Pepper

Seasoned Flour & Egg -

  • 50g (1.7oz) - Plain (All Purpose) Flour
  • 2 tsp (8g) - Smoked Paprika
  • ½ tsp (2g) Celery Salt
  • ½ tsp (2g) Garlic Salt
  • ½ tsp (2g) Chilli Powder of Choice
  • ½ tsp (2g) Baking Powder (Not Baking Soda)
  • Ground White Pepper
  • 2 - Eggs, Beaten

Burger Sauce -

  • 100g (3.5oz) - Mayonnaise
  • ½ tsp (2g) - Yellow Mustard Powder
  • 2 - Baby Dill Pickle, Chopped
  • 1 tsp (4g) - Onion Powder
  • 1 tsp (4g) - Garlic Powder
  • Salt & Pepper

Other Ingredients -

  • Cooking Oil
  • 6 - Burger Buns of Choice
  • 2-3 - Cos or Romaine Lettuce Leaves, Washed

Instructions

  • Slice the chicken and place it into a bowl. Season the chicken with the chicken seasoning, then mix to combine.
  • Add all the seasoned flour ingredients, except the egg, to a bowl and mix to combine. Crack and whisk the eggs in a separate bowl.
  • Add the chicken to the egg and coat well. Transfer to the seasoned flour and coat. Remove any excess and place on a lined baking tray or in an air fryer basket. Spray lightly with cooking oil.
  • If using an oven, bake for 22-23 minutes at 200°C-390°F, flipping halfway. If using an air fryer, set it to 190°C-375°F and cook for 15-16 minutes, flipping halfway.
  • In the meantime, mix all the burger sauce ingredients and refrigerate until ready to assemble.
  • Toast the buns or leave them fresh. Spread the burger sauce evenly across the top and bottom buns. Add the chicken and top with lettuce (do this just before eating).
  • Wrap tightly in food-safe paper or foil and serve. Dig in.

Nutrition Guide

Nutrition Facts
Spicy Chicken Burger Meal Prep
Serving Size
 
1 Burger
Amount per Serving
Calories
534
% Daily Value*
Fat
 
19
g
29
%
Saturated Fat
 
4
g
25
%
Polyunsaturated Fat
 
9
g
Monounsaturated Fat
 
5
g
Cholesterol
 
217
mg
72
%
Sodium
 
698
mg
30
%
Potassium
 
707
mg
20
%
Carbohydrates
 
30
g
10
%
Fiber
 
2
g
8
%
Sugar
 
4
g
4
%
Protein
 
47
g
94
%
Vitamin A
 
2032
IU
41
%
Vitamin C
 
1
mg
1
%
Calcium
 
70
mg
7
%
Iron
 
1.4
mg
8
%
* Percent Daily Values are based on a 2000 calorie diet.
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