Chef Jack Ovens | @ChefJackOvens

A little over 500 calories, these chicken burgers (sandwiches) are the perfect snack or dinner to help you stay on track with your fitness goals. They're filling and suitable for taking out the house. The average daily calorie intake is around 2000, as long as you stay under your deficit you'll start losing weight.

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➖ RECIPE ➖
Serves - 5  

750g (1.6lb) - Chicken Mince 
2 tsp (8g) - Onion Powder 
1 tsp (4g) - Garlic Powder 
1 tsp (4g) - Smoked Paprika
1 tsp (4g) - Celery Salt 
1/2 tsp (2g) - Ground White Pepper 

Crumb & Buns - 

3 - Eggs, Beaten 
120g (4.2oz) - Cornflakes, Crushed 
1/2 tsp - Dried Thyme 
1/2 tsp - Dried Basil
1/2 tsp - Dried Oregano 
1 tsp - Celery Salt 
1 tsp - Mustard Powder 
1 1/2 tsp - Sweet or Smoked Paprika 
1/4 tsp - Garlic Salt 
1/2 tsp - Ground Ginger 
1/2 tsp - Ground Black and White Pepper, Combined 
5 - Low Carb Burger Buns 
150g (5.2oz) - Lettuce, Shredded
5 - Cheese Slices (Optional)

Spicy Sauce - 

125g (1/2 Cup) - Natural Greek Yogurt  
2 Tbsp (40ml) - Franks Hot Sauce 
Salt & Pepper To Taste 

Method - 

Add the chicken mince and seasoning in a bowl and mix well to combine. Divide the mince into 5x 150g (5.2oz) patties and set aside. 

Smash and crush the cornflakes into coarse crumbs and place them in a bowl. Add all the spices and seasoning and mix well to combine. 

Place the patties in the beaten egg, coat, and remove any excess. Transfer the potties to the seasoned cornflakes and coat well. Place onto a baking tray and repeat with the remaining batches. 

The patties can be cooked in an oven or an air fryer with a light coating of spray oil. The oven temperature is 200.c - 390.f for 20-22 minutes or until golden and crispy. For the air fryer, 190.c - 375.f for 16-18 minutes or until golden and crispy. With both ways, flip the patties halfway through. If cooking in the oven, set it to bake and place the patties on a baking tray lined with parchment paper. 

For the sauce, combine all the ingredients in a bowl and mix well. Store in the fridge until ready to serve. 

To serve, toast the buns to your liking and place 1/5 of the sauce on the top and bottom buns. Add lettuce, burger patty, and the top bun. Store in the fridge for up to 3-4 days and in the freezer for up to 3 months, stored in an airtight container, food-safe paper, aluminium foil, or zip-lock bags. Dig in. 

Reheat in the microwave, pan, oven or air fryer until hot in the centre. 

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Here’s the recipe -

Special Sauce -

1/2 Cup (125g) - Mayonnaise
1-2 - Dill Pickles, Finely Diced
1/4 - White Onion or Brown (Yellow) Onion, Grated or Finely Diced
2 Tbsp (40ml) - Tomato Ketchup
2 1/2 tsp (15ml) - American (Yellow) Mustard
1 tsp (4g) - Smoked Paprika
1 tsp (4g) - Onion Powder
1 tsp (4g) - Garlic Powder
1/4 - Lemon, Juiced
Pinch of Sugar (Optional)
Seasoning To Taste

Method -

Add all the ingredients to a bowl and mix to combine. Store in the fridge until ready to serve.

Burgers Patties -

1 tsp (5ml) - Vegetable Oil
500g (1.1lbs) - Beef Mince 80%/20%
4 - American Cheese Slices or Cheese of Choice (try not to use the plastic stuff)
2-4 - Brioche Buns, Toasted
Iceberg or Romaine Lettuce, Shredded or Whole Leaves
1-2 - Tomato, Thinly Sliced
Pickles (Optional)
Caramelised Onions (Optional)
Seasoning To Taste

Method -

Roll out the beef mince into even-sized balls and shape into thick patties. You can weigh the whole amount and divide it by how many burgers you like.

Spread the butter over the buns and toast to your liking on the bbq, in a pan, under a grill or broiler or toaster.

Heat your bbq up to 240.c - 465.f over charcoal or gas. Add a splash of oil to the beef patties and place on the grill. Lightly push down with a burger press or spatula. Season one side only with salt and pepper and sear for 2-3 minutes. Flip the patties over and sear for 2 minutes. Add on the cheese and grill for 1 more minute or until the cheese has melted Remove and rest.

Spread the special sauce on the top and bottom buns. Add the lettuce, tomato, beef patties and top with pickles and caramelised onions (optional). Place over the top bun. Serve and dig in.

#burger #smokybeef #beefburger #burgerrecipes #recipes #dinnerrecipes #easyrecipes #cooking #food

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How to create the perfect balance of crispy and fluffy Yorkshire pudding batter enveloping savoury sausages and served with rich red onion gravy. This easy-to-follow recipe will guide you through making this British classic, ensuring a delicious and satisfying meal for any occasion. Whether you're a fan of bangers and mash or simply looking to explore traditional British cuisine, this Toad In The Hole recipe is a must-try!

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➖ Recipe ➖

Toad In The Hole - 

160g (5.6oz) - Plain (All Purpose) Flour 
4 - Large Eggs
220ml (7.4 fl oz) - Semi-Skimmed Milk 
6-8 - Large Pork Sausages 
2 1/2 Tbsp (50ml) - Vegetable Oil 
Seasoning To Taste

Onion Gravy - 

4 - Sprigs Thyme
1 - Sprig Rosemary
1 - Sage Leaf
45g (1.5 oz) - Unsalted Butter, Cubed
2 - Red Onions, Thinly Sliced
1 tsp (6g) - Granulated Sugar
½ Cup (125ml/4 fl oz) Dry Red Wine
2 Cups (500ml/17 fl oz) Beef Stock
2 tsp (10ml) - Worcestershire Sauce
1 tsp (10g) - Dijon Mustard
1 tbsp (20ml) - Balsamic Vinegar
1 tbsp Cornflour (Cornstarch), Mixed with 1 tbsp Cold Water 
2 tbsp (28g) - Cold Unsalted Butter

Method - 

In a bowl, add the flour and eggs and whisk to combine. Pour in the milk and whisk until smooth. Some lumps are okay. Store in the fridge for 1 hour up to 24 hours; for best results, allow to rest in the fridge overnight. 

Preheat oven to 220.c - 430.f. 

Add the vegetable oil and sausages to a large baking dish or roasting pan with high sides. Place in the oven for 15 minutes, flipping once, until browned all over. 

Remove the Yorkshire pudding batter from the fridge and season to taste with salt and pepper. 

Remove the baking dish from the oven and place it on a wire rack or oven-proof surface. Pour over the cold batter and make sure the sausages are spread evenly. Immediately return the dish to the oven and bake for 22-25 minutes or until fluffy, crispy, and golden. 

Onion Gravy Method -

Tie the thyme, rosemary and sage into a neat bundle using kitchen string (a bouquet garni). Melt the butter in a large saucepan over medium heat. Add the onion and sugar, then cook, stirring often, for 30 minutes or until caramelised.

Once your onions are caramelised, increase the heat to medium-high. Add the wine and bouquet garni, then bring to a boil. Reduce the heat to medium. Simmer for 5 minutes to reduce the wine. Add the beef stock, Worcestershire sauce and mustard, and season to taste. Reduce the heat to low. Simmer for 15-20 minutes or until it coats the back of a spoon. Remove and discard the bouquet garni.

Whisking constantly, add the balsamic vinegar and the cornflour slurry to the pan. Simmer, whisking constantly, for another minute until thickened. Add the cold butter and whisk to incorporate into the sauce. Season to taste, then add more mustard, if desired

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Fuel your fitness journey with this delicious and nutritious honey garlic chicken meal prep recipe! This high-protein, low-calorie dish is perfect for those looking to lose weight and gain muscle.

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➖ Recipe ➖

Chicken & Flour -

Spray Oil
1kg (2.2lb) - Chicken Breast, Boneless & Skinless, Diced
1/4 Cup (60ml) - Low Sodium Soy Sauce
6 - Garlic Cloves, Grated
10g (0.35oz) - Ginger, Peeled & Grated
Salt and Ground White Pepper
100g (4.2oz) - Cornflour or Cornstarch

Honey Butter Sauce -

2 Tbsp (28g) - Unsalted Butter
4 - Garlic Cloves, Grated
80ml (1/3 Cup) - Low Sodium Soy Sauce
60ml (1/4 Cup) - Chicken Stock
1/2 tsp (1g) - Dried Chilli Flakes (Optional)
1 1/2 tsp (4g) - Cornflour or Cornstarch
3 tsp (15ml) - Cold Water
1 1/2 Tbsp (30g) - Honey
Salt and Ground White Pepper To Taste

Jasmine Rice -

1 1/2 Cup (300g) - Jasmine Rice, Washed 
550ml (18.6 fl oz) - Cold Water 
Salt to Taste 

Method -

Add the jasmine rice, water, and a pinch of salt in a saucepan. Place over a high heat, boil, place on a lid, reduce the heat to low and cook for 12 minutes. After 12 minutes, turn off the heat, leave the lid on and let steam for 4 minutes. Remove the lid and fluff with a fork or spatula. Set aside.

In a bowl, combine chicken, low sodium soy sauce, garlic, ginger and ground white pepper. In a separate bowl, add the cornflour or cornstarch and mix the chicken in the flour until well coated. Line a baking tray with parchment paper, lightly spritz the chicken with spray oil and bake at 190.c - 375.f for 18 minutes or air fry at 200.c - 390.f For 16 minutes.

In a pan over medium heat, add butter and garlic and sauté for 1 minute until fragrant. Add low sodium soy sauce and chicken stock and bring to a simmer. Once simmering, reduce heat to low and add brown stevia or brown sugar, chilli flakes (optional) and the cornflour or starch slurry. Mix and cook for 2 minutes until thick. If too thick, add water or chicken stock to achieve a sticky sauce. Add honey and season to taste.

Add the cooked chicken to the sauce and mix well to cover. Serve the chicken over the rice, garnish with spring onion (scallion) and, dig in.

Store in the fridge for up to 3 days and in the freezer for up to 4 months. If frozen, thaw overnight in the fridge before reheating. Reheat in a pan or in the microwave.

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This is one of those dishes that I randomly made using leftovers in the fridge, and the flavour is so good that I needed to share it with you. This chicken, mushroom, spinach, and sun-dried tomato pasta is easy to make, cheap, and amazing. You can change it up to make it your own or try it exactly as is. Thanks for watching, and enjoy.

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➖ Recipe ➖

Ingredients -

250g (8.8oz) - Pasta of Choice
1 Tbsp (20ml) - Sun-Dried Tomato Oil
8-10 - Chicken Tenderloins
1 tsp (4g) - Sweet Paprika 
1/4 tsp (0.2g) - Chilli Flakes
1 Tbsp (14g) - Unsalted Butter 
1 - Shallot, Diced
6 - Garlic Cloves, Thinly Sliced 
200g (7.05oz) - Portobello Mushrooms
2g (0.1oz) - Flat Leaf Parsley, Chopped
2g (0.1oz) - Oregano, Chopped
2g (0.1oz) - Basil, Chiffonade 
100g (1/2 Cup) - Sun-Dried Tomatoes, Chopped
350ml - Thickened Cream
60g (2.2oz) - Baby Spinach 
1/2 Cup (40g) - Parmesan Cheese, Grated
Seasoning to Taste 

Method -

Bring a pot of salted water to a boil. Add the pasta and cook for 1 minute less than the packet instructions. Drain and reserve the pasta water. 

Add the chicken, paprika, salt, and pepper in a bowl. Mix to combine. Place a pan over medium-high heat, add the sun-dried tomato oil or regular olive oil, and sear the chicken for 2 minutes on each side. Remove and chop into bite-sized pieces. 

Place the same pan back over medium-high heat. Add unsalted butter, shallot, and mushrooms. Salt to taste and sauté for 5-6 minutes, or until the mushrooms have browned and the moisture has evaporated. Add the garlic and sauté for 1 minute. 

Add flat-leaf parsley, oregano, basil leaves, thickened cream, sun-dried tomatoes, salt, and pepper. Mix well and bring to a boil. Reduce heat to low and simmer for 5-6 minutes or until the cream has reduced and thickened. 

Add baby spinach and cook for 1-2 minutes or until wilted. Check and adjust seasoning. Add cooked pasta and parmesan cheese and mix well. Adjust consistency to your liking with reserved pasta water. Remove from heat. 

Serve in bowls and garnish with chopped flat-leaf parsley or torn basil leaves. Sprinkle with cracked black pepper and grated Parmigiano Reggiano. Dig in. 

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Cowboy Mayo Chicken Sandwich

Chicken & Bread -

4 - Large Chicken Thighs, Boneless & Skinless 
2 - Rolls of Choice 

Cowboy Mayonnaise - 

1 Cup (200g) - Mayonnaise 
2 - Garlic Cloves, Grated 
2 tsp (20g) - Dijon Mustard 
2 tsp (8g) - Smoked Paprika 
3g (0.1oz) - Flat Leaf Parsley, Chopped  
3g (0.1oz) - Chives, Chopped  
3g (0.1oz) - Dill, Chopped  
2 tsp (10ml) - Worcestershire Sauce 
1/2 tsp (1g) - Dried Chilli Flakes 
1/2 - Lemon, Zest & Juice 
Seasoning To Taste 

Cucumber & Cabbage Salad - 

1/2 - Cucumber, Thinly Sliced 
100g (3.5oz) - White Cabbage
1 - Long Red Chilli, Thinly Sliced 
1 Tbsp (20g) - Mayonnaise 
1 Tbsp (20ml) - Red Wine Vinegar 
2 tsp (10ml) - Light Soy Sauce 
2g (0.1oz) - Flat Leaf Parsley, Chopped 
2g (0.1oz) - Dill, Chopped 
Seasoning To Taste 

Method - 

Place all the cowboy mayonnaise ingredients into a bowl and mix to combine. Check and adjust seasoning to taste. Add the chicken thigh to a bowl and half of the cowboy mayonnaise. Mix to combine and marinate for 30 minutes to 24 hours. 

Preheat the oven to 190.c - 375.f. Line a baking tray with parchment paper. Place the marinated chicken on the prepared baking tray and cook for 16-18 minutes. This can also be done in an air fryer on 200.c -390.f for 15-16 minutes. Rest and slice the chicken into strips or leave it whole. 

Combine all the cucumber and cabbage salad ingredients in a bowl or container. If using a container, place on a lid and shake. Season to taste and store in the fridge until ready to serve. 

Toast your rolls to your liking or leave them fresh. Spread the remaining cowboy mayonnaise on both sides of the roll. Place the sliced or unsliced chicken on the roll and top with the cucumber and cabbage salad. Close the roll, slice, and dig in.

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There's a common misconception that because something isn't considered "healthy," it doesn't mean you can't lose weight eating it. This recipe contains good calories and plenty of protein to build and repair muscles and bones and to make hormones and enzymes. As long as you stay under your recommended calorie deficit, the world is your oyster. This recipe is a healthier alternative to its counterpart.

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Thorsten
Zoke Miyama
Dimmy
Team Aelskling
Sacobite
Efrain Toledo
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Frank Hoeflich
Brandon McPherson
Richard Roche (aka Irish)
Sam Quinsey
Gerald
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Sue Macdonald
Francisco Ezequiel Zappa
J8
Ivan Lllamas
Adam Bullock
Sameen Bhullar
Kathy Badding
Natasa Topalovic

➖ Recipe ➖

Spray Oil 

Meat and Seasoning -

720g (25.4oz) - Turkey, chicken or Low Fat Beef Mince 
1 tsp (4g) - Onion Powder
1 tsp (4g) - Garlic Powder
1 tsp (4g) - Sweet Paprika 
2 tsp (6g) - Ground Fennel 
Salt & Pepper 

Remaining Ingredients - 

6 - Large Eggs 
6 - Cheese Slices 
6 - English Muffins 
Sauce of Choice 

Method - 

Place all the meat and seasoning in a bowl and mix to combine. Divide the mixture into six even-sized patties. 

Add a thin coating of spray oil to a pan over medium-high heat, and sear the patties for 2-3 minutes on each side. Remove and set aside. 

Place the same pan back over medium heat. Add a thin coating of spray oil and cook the eggs. This can be done in an egg ring to create a neat shape, or you can do it freestyle. Cook the eggs to your liking. I recommend fully cooked eggs for this recipe, as they’re best for storing. Cook the eggs for 3 minutes on one side and 30 seconds to 1 minute on the other, gently mixing the yolk through the white. Do this in batches to prevent overcrowding the pan. 

Toast the English muffins. Spread with a sauce of choice (optional), place a slice of cheese down, then the patty, and top with egg. Close the muffin and let cool for 20 minutes. Wrap in food-safe paper, aluminium foil, or ziplock bags, or place into airtight meal prep containers. 

The muffins will last 4 days in the fridge and 3 months in the freezer. If frozen, reheat in the microwave, in a pan, or in the oven. If frozen, allow to thaw overnight in the fridge. 

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Ingredients - 

Chicken & Seasoning - 

1 Tbsp (20ml) - Olive Oil 
1kg (2.2lb) - Chicken Thigh, Large Diced 
1 tsp (4g) - Onion Powder 
1 tsp (4g) - Garlic Powder 
1 tsp (4g) - Smoked Paprika 
1/4 tsp (1g) - Chilli Powder 
Salt & Pepper 

Bang Bang Sauce - 

2/3 Cup (180g) - Low Fat Mayonnaise 
1/2 Cup (125ml) - Sweet Chilli Sauce 
1/4 Cup (60g) - Sriracha Mayonnaise 
1 - Lime, Zest & Juiced 

Pickled Carrot & Cucumber - 

1 - Lebanese Cucumber
1 - Carrot, Peeled 
1/2 Cup (125ml) - White Vinegar 
1/4 Cup (60ml) -  Water
2 tsp - Sugar (Optional) 

Jasmine Rice - 

300g (10.5oz) - Jasmine Rice, Washed
500g (500ml) - Cold Water 
Salt To Taste 
Aromatics (Optional)

Garnish & Toppings -

Coriander (Cilantro) 
Lime Wedges 
1/4 - Avocado (Per Container)
Black & White Sesame Seeds 
Wooden Skewers 

Method - 

Soak wooden skewers in water 20 minutes before cooking. This will prevent them from burning. 

Add all the bang bang sauce ingredients to a bowl and combine. Divide the sauce into two bowls. Set 1 bowl aside for serving. Don’t use this bowl to cook the chicken. 

Add all the chicken and seasoning ingredients to a bowl and combine. Thread onto soaked wooden skewers. Brush half of the reserved bang bang sauce over the chicken, place it in the air fryer set at 200.c -390.f, and cook for 8 minutes. Remove the chicken and brush over the remaining bang bang sauce. Air fry for 6-8 minutes or until the chicken is cooked.  

Serve all the elements of the dish across 5x 750ml containers. Starting with the rice, bang bang chicken that can be removed from the skewers, top with pickled carrot, cucumber, and avocado. Garnish with black and white sesame seeds and the reserved bang bang sauce. Dig in. 

Store in the fridge for 3-4 days and in the freezer for up to 3 months. Thaw overnight in the fridge before reheating. 

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