Well… it’s not that big… just a real good size! Actually this beautiful burger will be a little easier on your digestive system than others you may buy at the store. Lean meats and poultry are easier to break down and size really does count – the bigger the portion of meat, the harder your body needs to work to digest it. Ingredients found in many recipes and store-bought burgers like garlic and onions can be real trouble on your digestive system as they are high in FODMAPS (poorly absorbed sugars). If you suffer from IBS or digestive distress consider taking it easy on these high FODMAP foods.
Summer would not be complete without grilling or barbecuing up some delicious burgers. Whatever your choice from beef to lamb to chicken to turkey to veggie – a good old burger makes it feel like summer is here.
If you are eating gluten-free, you may have a hard time finding the right bun for your burger as gluten-free bread is just not the best. My favourite burger buns will include very little rice flour in the ingredients and focus on sorghum and potato flours/starches which helps make them fluffy. I don’t mind the Udi’s burger buns and also enjoy the Kinnikinnick english muffins, toasted of course. If you have a bun recommendation, please let us know!
When it comes to cooking the perfect burger, here are my main tips:
1. Start at a high heat to make grill marks on the burger and create caramelization of the meat (deliciousness). Continue cooking on medium-low heat or indirect heat.
2. Do not push down on or poke burgers. Leave them alone until they are ready to flip – when the meat releases from the grill on it’s own. Rotate 180° to finish the criss-cross grill marks and then flip once. Finish cooking on the other side the same way.
3. Use a thermometer to check the internal temperature of your burger, so you know it’s done right.
This is one of my favourite chicken burger recipes. It is gluten-free and low FODMAP, but totally delicious. Hope you love it!
Low FODMAP Recipe: Herby Fennel Chicken Burgers
1 tsp olive oil
1/4 cup fennel bulb, minced
1/4 cup yellow pepper, minced
2 lbs (900 to 1000 grams) of ground chicken
1/2 cup cornmeal
1 tbsp fresh cilantro, minced
1 tsp EACH dried basil and parsley
1 tsp dijon mustard
Juice of 1/2 a lemon
1/4 tsp freshly ground pepper
1/8 tsp of salt
In a small pan, heat olive oil. Add fennel and pepper and sauté 2 to 3 minutes, until tender.
In a large bowl add chicken, egg, cornmeal, sautéed fennel and pepper, herbs, mustard, lemon, pepper, and salt. Mix together just so ingredients are combined. Be careful not to over-mix the meat as this will affect the texture and make them very mushy and soft inside.
Gently form the meat mix into 8 equal size patties. Make a small dip in the centre of the burger to help it not puff up in the middle during cooking. TIP: Use a scale to weigh out the patties so they will be the same size. This will help you in the cooking process not to over- or under-cook them.
Place in a plastic container with wax paper in between patties and refrigerate for a minimum of 1 hour (up to 2 days) before cooking or freeze for up to 2 months.
Much love & good eating,