WHOLEGRAIN CHICKEN BURGERS

INGREDIENTS:
4 single (640g) skinless chicken breast fillets
2 cloves garlic, crushed
1 tablespoon lime juice
2 tablespoons chopped fresh coriander
1/4 cup chopped fresh mint
2 tablespoons low-salt soy sauce
1/2 teaspoon sugar
1 medium (200g) red pepper
1 medium (200g) yellow pepper
cooking oil spray
1 (60g) eggplant , sliced
2 medium (150g) tomatoes, sliced
4 wholegrain bread rolls

DRESSING:
1/4 cup (60ml) low-fat sour cream
1/4 cup (60ml) low-fat yogurt
2 teaspoons chopped fresh coriander
2 teaspoons chopped fresh mint
1 teaspoon mild sweet chilli sauce

METHOD:
Combine chicken, garlic, juice, herbs, sauce and sugar in bowl, mix well.
Cover, refrigerate several hours or overnight.
Quarter peppers, remove seeds and membranes.
Grill peppers, skin side up, until skin blisters and blackens, peel skin.
Heat griddle pan, coat with cooking oil spray, cook chicken on both sides until just tender, remove from pan, keep warm.
Cook peppers, eggplant and tomatoes in griddle pan until browned.
Split rolls, toast lightly, spread with a little dressing, fill with sliced chicken and vegetables.
Serve with remaining dressing.

DRESSING:
Combine all ingredients in small bowl, mix well.


Serves 4.
Per serve: 11.5g fat.
Calories: 411.
Suitable if you have diabetes.