Classic Chicken & Caramelised Onion Burger with Fries

Ingredients

• 400g raw chicken breast, four pieces
• 800g potatoes, fries — staple
• 2 tsp dried rosemary — staple
• 1 large onion, sliced — staple
• Roast seasoning: 2 tsp paprika + 1 tsp garlic powder + 1 tsp dried thyme — staple
• 25g brown sugar — staple
• 30ml balsamic vinegar
• 4 burger buns, about 280g total
• 200g drained sliced beetroot
• 400g green cabbage, shredded
• 200g carrot, grated
• 60g Anchor Protein Plus plain unsweetened yoghurt
• 30ml oil, total — staple

Method

1. Heat oven to 220°C fan. Roast fries with half the oil and rosemary over two trays for 25–30 minutes, turning halfway.
2. Soften onion in a pan with a little measured oil. Add sugar, balsamic and water and simmer until caramelised.
3. Add cabbage and carrot and toss 5–7 minutes until wilted and tender. Keep warm.
4. Coat chicken in roast seasoning and remaining measured oil. Pan-fry in batches until thoroughly cooked.
5. Warm buns and fill with yoghurt, chicken, beetroot and warm cabbage-carrot-onion mixture. Plate any remaining cooked vegetables with the burger and fries.

Notes

- Remains a special meal, at most one per week. Plain Anchor Protein Plus yoghurt replaces mayo. Portion balance includes buns, fries and all cooking oil. - Macro estimates per serve include all served carbohydrates, dairy/cheese and measured cooking oil. Whole cooked vegetables: at least 150g/serve excluding potatoes and canned tomato. Brands vary; garlic, spices and small garnishes are approximate. - Listed proteins are alternatives for the main meat. Retained bacon, eggs and dairy still count. Compare allowed meats by price per gram of protein and recalculate portions/macros for 40–50g protein per serve and at most 20 calories per gram. Use raw meat, no lamb or unrequested steak cuts; adjust cooking time for the cut and cook through.