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Chicken and Chickpea Patties with Stir Fried Vegetables

by Kate Mate (follow)
Dinner (1794)      Healthy (1621)      Lunch (1404)      Chicken (540)      Vegetables (398)      Stir Fry (59)      Chickpeas (29)     
These patties were originally made a bigger size to have as burger patties for a healthier burger alternative, and now I am serving them with some stir fried vegetables to make it an even healthier meal.



Chick and chick pea patties with stir fry vegetables
Chicken and Chickpea Patties with Stir Fry Vegetables


Preparation Time: 10 minutes
Cooking Time: 5-10 minutes
Makes: 12 small patties / 6 meals

Ingredients
For the Patties
1 can of chickpeas
500 g lean chicken mince
2-3 tablespoons of teriyaki sauce
1/2 teaspoon of dried basil (or to your liking)

For the stir fry vegetables
(enough to make 2 meals)
1 small carrot
1/2 red onion sliced thick
1 cup of broccoli florets
1 tablespoon of soy sauce
1/2 teaspoon of minced garlic
1 teaspoon of rice bran oil


Method
Drain and rinse the chickpeas, then place them into a large bowl and mash them with a potato masher. A processor also works if you want them really smooth.



Mashed chick peas
Mashed Chickpeas


Next add in the chicken mince, basil and teriyaki sauce.

Using a tablespoon mix all the ingredients together to make sure everything is well combined, and the beans are evenly distributed through the mince.



Chicken mince mixture ready to roll
This is the mixture when I made it with sweet chilli sauce, ready to roll out


On a large cutting board lay out a piece of cling film.

With clean hands roll out the mixture into balls and then flatten them into patties. Sit them on the cling film until all have been made.



Chicken mince mixture ready to roll
These are some rolled out


If you have room for the board in the freezer, cover the top with another piece of cling film and freeze for an hour at least just til they start to freeze.

Next pull them back out and it is much easier to handle them to wrap them individually. If you don't have space or time for this you can simply pull them off the cling film one at a time and wrap them immediately after rolling them out.

Be sure to keep out any that you want to use straight away.

To turn this into a meal with the vegetables start by heating oil in a fry pan on high heat.

Bring a pot of water to the boil and start to prepare the vegetables.

First cut the onion into thick slices.

Next peel the carrot and cut it into rounds about 1 cm thick, then cut in half again. Then cut the broccoli into small florets.



Vegetables cut
Cut vegetables so fresh and colourful


Add the onion to the fry pan with the garlic. Cook for about one minute stirring occasionally and then turn the heat down to low to continue to cook the onion.

Add broccoli florets and carrots to the boiling water and cook for 5 minutes.


While this is cooking add oil to another fry pan and heat on high heat. Add in one at a time four of the patties and cook them for 1-2 minutes in medium high heat.




Cooked on one side patties in the fry pan
When flipped the patties should be nice and brown like this


Flip the patties over and cover them with a lid to cook them quicker. They just need another 2-3 minutes on the other side.


Drain the carrots and broccoli after 5 minutes and add them to the fry pan with the onion and the soy sauce.

Continue to stir the vegetables and cook until the carrots are still slightly crunchy or a little softer if you prefer. Traditionally stir fried vegetables are still crunchy so you can cook them for one minute then remove from the pan, but I like mine a little soft.

To finish place two patties on each plate, and halve the vegetables between each plate and serve.


Notes
This recipe can be made with lots of other sauces/ chutneys to flavour it.
Mango chutney works well, as does basil pesto or sweet chilli sauce. Sweet chilli or teriyaki are my favourite but out of the two, the teriyaki has far less kilojoules.
Also this recipe works with butter beans instead of chick peas, they mash better than the chick peas and I use 3/4 of a can.

Categories
#Dinner
#Chicken
#Chickpeas
#Healthy
#Stir Fry
#Lunch
#Vegetables
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