Nowadays it is not difficult to enjoy a nice barbecue without loading up on the calories/slimmingworld Syns. These are really moist, super tasty and surprisingly light. It is one that I saw made by Levi roots on John and Lisa’s Weekends cookery programme a couple of weeks ago. They went down a treat. Great on the barbecue or just on a griddle pan.
I’ve made a couple of changes to suit my palate. By allowing them to firm up in the fridge and then cooking in the foil parcels is a great tip which I will definitely use again when making any kind of burger. (They were not as burnt as they look honest 🙂 ) Hats off to Levi Roots.
Link for his original recipe – https://www.itv.com/john-and-lisas-weekend-kitchen/recipes/calypso-burger
Slimmingworld Syns per burger = approximately ½ – 1 (depending on the hot sauce you use and if you use one calorie spray oil or normal oil)
6 skinless, boneless chicken thighs
5 spring onions, roughly chopped
A large handful of fresh coriander, finely chopped
1 teaspoon of garlic powder
1 teaspoon of onion powder
a large handful of fresh mint, finely chopped
1 tablespoon finely chopped chives chives
1 tablespoon of peeled and grated fresh root ginger
2 garlic cloves
½ to 1 Scotch Bonnet chilli pepper, seeds removed and finely chopped (optional depending on how hot you like them)
1 medium size ripe fresh mango (cut into small dice) . These would work with pineapple as well
half a teaspoon oil for brushing (or spray oil)
Juice of 1 lime, optional
1 teaspoon per burger of spicy barbecue sauce or mix some green Shiracha chilli sauce in with some fat-free quark, Yum.
Serve with a nice fresh salad, griddled sweetcorn, griddled vegetable kebabs, fried onions. Whatever suits your time constraints and availability.
Put all burger ingredients except the mango into a food-processor and pulse into a rough paste; do not over blend as a bit of texture is nice.
Tip into a mixing bowl and carefully stir in the mango.
Form the mixture into 6 burgers and place each one on individual rectangles of foil.
Fold the foil over and scrunch the edges together to make secure parcels.
Put the parcels in the fridge for 1 hour, or overnight even better.
If cooking on the BBQ, put burgers directly onto griddle in their foil parcels for 10 minutes. If cooking inside, put burgers into the oven at 200c for 10 minutes.
Meanwhile, using a speed peeler or sharp knife slice the courgettes into thin lengths, brush/spray with oil and barbecue. If indoors, put them on a griddle pan charred on both sides. Remove the burgers from their foil, brush with oil and barbecue on both sides until lightly browned. If cooking inside, finish on a griddle pan.
Remove from the pan.
Top with a squeeze of lime and a teaspoon of barbecue/chilli sauce
Serve with the large mixed salad, griddled sweetcorn or vegetable skewers or even your favourite low-calorie coleslaw (you will need to add the Syns for that).
One thought on “CHEEKY CHARGRILLED CARIBBEAN CHICKEN AND MANGO BURGERS”
Very interesting !
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