Classic Chicken & Caramelised Onion Burger with Fries (Diet)

Ingredients

• 700g raw skinless chicken breast
• 400g peeled potatoes — staple
• 2g dried rosemary — staple
• 200g onions — staple
• 4g paprika — staple
• 2g garlic powder — staple
• 1g dried thyme — staple
• 10g brown sugar — staple
• 25ml balsamic vinegar
• 280g burger buns
• 200g drained canned beetroot
• 400g whole fresh cabbage, shredded at home
• 200g fresh carrots
• 100g Anchor Protein Plus plain unsweetened yoghurt
• 10ml neutral oil, MEASURED TOTAL for all cooking — staple
• 2g salt and black pepper, measured/to taste

Add this — Thanja

• 200g peeled potatoes
• 40g grated household hard cheese
• 10ml neutral oil, MEASURED TOTAL for all cooking

Quantities are for HER TWO serves of the four-serve batch. Keep separate from Declan’s portions. Adds per Thanja serve: ~199 kcal, 11.2g fat, 17.3g carbs.

Method

1. Heat oven to 220°C fan. Roast potato fries with 5ml measured oil and rosemary on two trays, turning halfway.
2. Soften onion with a splash of water and 2ml measured oil. Add sugar and balsamic and simmer until caramelised; fold in cabbage and carrot and cook until wilted and tender.
3. Season four thin chicken pieces with paprika, garlic powder, thyme and seasoning. Cook in the remaining 3ml oil until the centre reaches 75°C.
4. Warm buns and drained beetroot. Fill buns with Anchor yoghurt, chicken, beetroot and the warm cabbage-carrot-onion mixture, and serve with the measured fries.
5. Divide the shared base into four equal portions. Cook the listed extra starch separately (or in two separate ramekins for pies/lasagne), and add all Add this (Thanja) items only across her two portions. Heat cooking cream, cheese and any sauce extras thoroughly; fully cook any egg. No extra ingredients or unmeasured oil beyond those listed.

Notes

- Special classification retained. Keeps the bun, caramelised onion and fries; shared potato/oil and sugar are reduced, breast increased, and yoghurt replaces mayo. - Original serves 4; this variant makes four. Declan: estimated 616 kcal, 54.0g protein, 10.2g fat and 75.0g carbs per serve, INCLUDING the served carb, every sauce/coating and all measured oil. - Thanja’s base plus add-on is approximately 814 kcal/serve, at least the 715 kcal full-plate comparison used for this original. Add-ons supply both fat and carbohydrate. Original estimates and ambiguous portion sizes are approximate; this is not an individual pregnancy calorie prescription. - Nutrition is estimated from RAW meat, DRY rice/pasta or explicitly cooked noodle weights, and drained canned weights. Raw breast assumes 23g protein/100g; trimmed pork 21g/5g fat; lean beef mince 21.5g/5g fat. Brands, cuts, sauce sugar and pack labels vary; recheck purchased labels and recalculate before quoting precise macros. No fat-draining calorie credit is assumed. - Cook at least 150g whole vegetable ingredients per serve into the meal or roast on its tray; no side salad, fresh herbs, premixed vegetables, mayo, aioli or sour cream. Keep raw meat separate, cook meat to 75°C and all vegetables through; never use precooked meat as the main protein. - Cool leftovers promptly in shallow containers, refrigerate/freeze promptly, and reheat piping hot throughout. Freeze portions not needed within two days. Rice requires prompt cooling too. Use pasteurised dairy, heat cheese/cream sauces thoroughly and cook egg fully set. - Parent protein alternatives remain possible, but these quantities/macros use the listed lean cut. Reprice all eligible options and recalculate portions, fat and calories for any swap; no lamb or unrequested steak.