{"id":46,"date":"2013-07-21T11:29:00","date_gmt":"2013-07-21T11:29:00","guid":{"rendered":"http:\/\/islandrooster.net\/dev\/food\/index.php\/2013\/07\/21\/healthy-homemade-burgers\/"},"modified":"2015-06-08T13:13:37","modified_gmt":"2015-06-08T13:13:37","slug":"healthy-homemade-burgers","status":"publish","type":"post","link":"http:\/\/thermogourmand.com.au\/index.php\/2013\/07\/21\/healthy-homemade-burgers\/","title":{"rendered":"Healthy Homemade Burgers"},"content":{"rendered":"

Talking to a friend recently about meal planning and thinking of interesting meals to have each night. She commented that Friday night is burger night and Sunday night is fish and chip night.<\/p>\n

\nI thought that was a great idea, so have adapted it to my eating style. <\/div>\n
\n<\/div>\n
\nWe have burgers on one day of the weekend and fish with healthy chips another day. Tonight is burger night and I’ve made delicious flat hamburger rolls<\/a> from the recipe I’ve posted previously, but swapped out half the white bread flour for wholemeal spelt. I added some chia seeds and a sprinkling of rolled oats to the mixture.The water content needs to be raised to 380g to 390g.<\/div>\n
\n<\/div>\n
\n<\/a><\/div>\n
\n<\/div>\n
\nChicken Burgers are on the menu, so I’ve devised a healthy Chicken Schnitzel by borrowing a recipe from my daughter. She was inspired by her nanna, my husband’s mum to bake her Chicken Schnitzel as my Mother in Law baked everything, even steak!<\/div>\n
\n<\/div>\n
\nFirst of all, you will need to make a batch of KFC spice mix<\/a>, another wonderful recipe from forumthermomix.com. <\/div>\n
\nAdd 1 heaped Tbsp of the spice mix to 1\/2 cup or so of flour of your choice into a bowl. I use brown rice flour or wholemeal spelt. In another bowl pour in some buttermilk or yoghurt. In the last bowl, pour in some cornflake crumbs or rice crumbs. I just whizz up some cornflakes in the Thermomix to make the crumbs.<\/div>\n
\n<\/div>\n
\nFor two people, one chicken breast is enough. Heat oven to 220 degrees C and place a lined tray in to heat.<\/div>\n
\nSlice in half horizontally to make two thin pieces. Coat in the seasoned flour, then buttermilk, then cornflake crumbs. Coat thickly with the crumbs. Set aside in the fridge until oven is hot enough.<\/div>\n
\n<\/div>\n
\nSpray the tray with cooking spray and place chicken on the tray, spraying again. Cook for 20 to 25 minutes, depending on thickness.<\/div>\n
\n<\/div>\n
\n<\/a><\/div>\n
\n<\/div>\n
\nPut your burger together with your favourite fillings. I like tomato, onion, avocado and lettuce with low fat dijonnaise. <\/div>\n
\nNo photo because I devoured it!<\/div>\n
\n<\/div>\n
\n<\/div>\n
\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Talking to a friend recently about meal planning and thinking of interesting meals to have each night. She commented that Friday night is burger night and Sunday night is fish and chip night. I thought that was a great idea, so have adapted it to my eating style.  We have burgers on one day of…<\/p>\n

Read More »<\/a><\/p>\n","protected":false},"author":2,"featured_media":317,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","jetpack_post_was_ever_published":false,"footnotes":"","jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":[]},"categories":[160,167],"tags":[26,24,73,52],"class_list":{"0":"post-46","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-bread-scones-pastry","8":"category-mains-chicken","9":"tag-bread","10":"tag-chicken","11":"tag-forumthermomix-com","12":"tag-healthy","13":"entry"},"jetpack_publicize_connections":[],"jetpack_featured_media_url":"http:\/\/thermogourmand.com.au\/wp-content\/uploads\/2013\/07\/Spelt-Hamburger-Rolls.jpg","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/pbQORu-K","jetpack-related-posts":[{"id":41,"url":"http:\/\/thermogourmand.com.au\/index.php\/2013\/09\/22\/healthy-fast-food\/","url_meta":{"origin":46,"position":0},"title":"Healthy Fast Food","date":"September 22, 2013","format":false,"excerpt":"Is there such a thing? In your own home, yes. From a Fast Food place? No, I don't believe so. In undertaking a little research for the wholefood unit that I'm taking as a part of my Nutritional Medicine course I found a great website called the Healthy\u00a0Home Economist. Sarah,\u2026","rel":"","context":"In "Health & Nutrition"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/thermogourmand.com.au\/wp-content\/uploads\/2013\/09\/No-Fast-Food.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":51,"url":"http:\/\/thermogourmand.com.au\/index.php\/2013\/06\/08\/flat-hamburger-buns-vegemite-scrolls\/","url_meta":{"origin":46,"position":1},"title":"Flat Hamburger Buns","date":"June 8, 2013","format":false,"excerpt":"RECIPE UPDATED 2\/8\/2025. Changes include using milk and water instead of all water and baking times for 6 rolls. When I have a burger, I don't want it to be all bun, I like to load up the fillings. I love those flat, round buns that you can sometimes get\u2026","rel":"","context":"In "Bread, Scones, Pastry"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/thermogourmand.com.au\/wp-content\/uploads\/2013\/06\/Flat-Hamburger-Bun-TN-scaled.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":144,"url":"http:\/\/thermogourmand.com.au\/index.php\/2011\/03\/02\/challenge-friday-saturday-week-2\/","url_meta":{"origin":46,"position":2},"title":"The Challenge – Friday & Saturday Week 2","date":"March 2, 2011","format":false,"excerpt":"Today it was another get your own breakfast day, but at least we had nice home made bread. I had lunch on the road as I was heading to Bremer Bay to do a talk for their International Women's Day event entitled \"Her Voice, Her Story\".\u00a0 This was a wonderful\u2026","rel":"","context":"In "Odds 'n Ends"","img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":42,"url":"http:\/\/thermogourmand.com.au\/index.php\/2013\/09\/01\/healthy-wheat-free-waffles\/","url_meta":{"origin":46,"position":3},"title":"Healthy Wheat Free Waffles","date":"September 1, 2013","format":false,"excerpt":"This recipe is based on Quirky Jo's Blender Batter Waffles. I substituted the brown rice for a blend of different flours. My recipe isn't totally gluten free, due to the barley and rolled oats, but it is dairy free. The batter also makes great pancakes. We had these waffles for\u2026","rel":"","context":"In "Bread, Scones, Pastry"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/thermogourmand.com.au\/wp-content\/uploads\/2013\/09\/Healthy-Waffles.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":145,"url":"http:\/\/thermogourmand.com.au\/index.php\/2011\/02\/26\/challenge-thursday-week-2\/","url_meta":{"origin":46,"position":4},"title":"The Challenge – Thursday Week 2","date":"February 26, 2011","format":false,"excerpt":"Everyone got their own breaky this morning as DD staying here and up early to go to work. DH was up even earlier to check sheep and cart water. I had my usual tomato and avocado between toast. Yucky bought bread from the freezer as no home made left. Lunch\u2026","rel":"","context":"In "Odds 'n Ends"","img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":17,"url":"http:\/\/thermogourmand.com.au\/index.php\/2014\/11\/25\/sweet-chilli-chicken-strips\/","url_meta":{"origin":46,"position":5},"title":"Sweet Chilli Chicken Strips","date":"November 25, 2014","format":false,"excerpt":"Harvest is in full swing after a few breakdowns, some rain and some harvest bans due to hot, windy weather. Harvest brings with it our two lovely boys who take holidays from their regular jobs to come home and help. We couldn't manage without them and are so grateful that\u2026","rel":"","context":"In "Mains: Chicken"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/thermogourmand.com.au\/wp-content\/uploads\/2014\/11\/SC-Chicken.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"jetpack_likes_enabled":true,"_links":{"self":[{"href":"http:\/\/thermogourmand.com.au\/index.php\/wp-json\/wp\/v2\/posts\/46","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/thermogourmand.com.au\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/thermogourmand.com.au\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/thermogourmand.com.au\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"http:\/\/thermogourmand.com.au\/index.php\/wp-json\/wp\/v2\/comments?post=46"}],"version-history":[{"count":2,"href":"http:\/\/thermogourmand.com.au\/index.php\/wp-json\/wp\/v2\/posts\/46\/revisions"}],"predecessor-version":[{"id":676,"href":"http:\/\/thermogourmand.com.au\/index.php\/wp-json\/wp\/v2\/posts\/46\/revisions\/676"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/thermogourmand.com.au\/index.php\/wp-json\/wp\/v2\/media\/317"}],"wp:attachment":[{"href":"http:\/\/thermogourmand.com.au\/index.php\/wp-json\/wp\/v2\/media?parent=46"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/thermogourmand.com.au\/index.php\/wp-json\/wp\/v2\/categories?post=46"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/thermogourmand.com.au\/index.php\/wp-json\/wp\/v2\/tags?post=46"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}