Herbed Mediterranean Chicken & Chickpea Patties
These vibrant chicken patties are engineered for flavor and health, proving that lean can be luxurious. By using chickpeas as a binder and a symphony of fresh herbs, each patty stays incredibly moist and tender while packing a serious nutritional punch. Perfect for a light dinner, they are a cornerstone of the modern Mediterranean kitchen.
Servings 6
Calories 339kcal
Equipment
- Large mixing bowl
- 12-inch cast-iron or heavy-bottomed skillet
- Fish spatula or wide, flexible turner
- Baking sheet lined with parchment paper
- Instant-read thermometer
Ingredients
- 1.5 lbs 680 g 99% lean ground chicken breast
- 1 15-ounce can chickpeas, rinsed, drained, and thoroughly mashed
- 2 cups 60 g fresh baby spinach, finely chopped
- 1/3 cup 55 g red onion, finely diced
- 1/3 cup 50 g oil-packed sun-dried tomatoes, drained and finely chopped
- 6 large garlic cloves minced
- 3 tbsp fresh dill chopped
- 2 tbsp fresh mint chopped
- 1 tbsp dried oregano
- Zest of 1 large lemon
- 3/4 tsp ground black pepper
- 1/2 tsp fine sea salt
- 3 tbsp extra virgin olive oil for cooking
Instructions
- Prepare the Aromatic Base: In a large mixing bowl, combine the finely diced red onion, minced garlic, chopped sun-dried tomatoes, fresh dill, fresh mint, dried oregano, lemon zest, black pepper, and sea salt. Stir thoroughly to create a uniform, fragrant base.
- Add Binder and Greens: Add the finely chopped spinach and the mashed chickpeas to the aromatic base. Mix until the spinach is well-distributed and the chickpeas are fully incorporated. This mixture will serve as the binding and moisturizing agent for the lean chicken.
- Combine and Form Patties: Crumble the ground chicken breast into the bowl over the vegetable and chickpea mixture. Using your hands, gently fold and press the ingredients together until just combined. Be careful not to over-mix. Divide the mixture into 6 equal portions and form each into a patty about 3/4-inch thick.
- Chill for Integrity: Place the formed patties on the parchment-lined baking sheet and chill in the refrigerator for at least 15-20 minutes. This crucial step helps the patties firm up and hold their shape during cooking.
- Pan-Sear to Perfection: Place your skillet over medium heat and add the extra virgin olive oil. Once the oil shimmers, carefully place the chilled patties in the skillet, leaving space between them (cook in two batches if necessary). Sear for 5-6 minutes per side, until a deep golden-brown crust forms and the internal temperature reaches 165°F (74°C).
- Rest and Serve: Transfer the cooked patties to a clean plate and let them rest for 3-5 minutes to allow the juices to redistribute. Serve warm on their own, in a whole-wheat pita, or in a crisp lettuce wrap.
Notes
- Serving Suggestions: To complete the meal, serve these patties in a large lettuce cup (like butter or romaine) with a dollop of homemade tzatziki, sliced cucumber, and tomato.
- Meal Prep: Cooked patties can be stored in an airtight container in the refrigerator for up to 4 days. They are excellent cold in salads or gently reheated.
- Freezing: These patties freeze beautifully. After cooking, let them cool completely, then place them in a single layer on a baking sheet to freeze solid. Transfer to a freezer-safe bag with parchment paper between layers for up to 3 months.
Nutrition Information
(per patty)- Calories: 339 kcal
- Protein: 39 g
- Fat: 13 g
- Saturated Fat: 2.4 g
- Carbohydrates: 15 g
- Fiber: 4 g
- Sodium: 354 mg
- Sugar: 2 g (0 g added sugar)