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Come rain or shine, it's time to BBQ

26th July 2012 Print
Chicken burgers

After the wettest June on record, mother nature has a knack of putting things to right. Witness this short, but hopefully longer, window of summer! So waste no time, and get out the barbecue. But if the wet weather returns a new BBQ & Grill spray oil will bring the outdoors in for some easy, light, summer feasts. And, looking ahead to the Autumn, don't forget Halloween and Bonfire Night are great barbecue occasions too.

A unique new product innovation, BBQ & Grill is a spray oil and marinade-in-one and, like all FryLight products, it delivers a measured one-calorie-per-spray, making it the perfect, healthy alternative to traditional oils and sugary, fat laden barbecue sauces. Just 4 - 6 sprays on each side of your meat, fish or vegetables will give a delicious, sweet hickory smoke flavour or for a stronger flavour, pierce the meat well and marinate in a plastic bag in the fridge overnight.

FryLight BBQ & Grill is not only low in fat and calories, but low in cholesterol too. It is also non-stick so a useful tip when cooking barbecue food is to spray the surface of your grill to prevent food sticking to it. And always spray your bbq food both sides before grilling.

Barbecueing is a great British pastime, especially with families and friends. Indeed, over half the population owns a barbecue. So, with the Olympics and school holidays coming up, what better excuse to serve up some delicious dishes from the barbecue (or from the kitchen if the weather should let you down).  To whet your appetite here's a quick, easy recipe for chicken burgers with parsley relish. It takes just 15 minutes preparation time, 10 - 12 minutes to cook and serves 4 people. For those following a healthy diet, each serving provides 171 calories.

You will need:

450g minced chicken or 4 breast fillets
1 clove garlic, crushed
1 unwaxed lemon
2 tsp sun dried tomato paste
1 tbsp chopped basil
1 egg white
Fry Light BBQ & Grill spray


3 tbsp chopped parsley
1 tbsp chopped basil
1 shallot, finely chopped
2 tomatoes, skinned, seeded and finely chopped
lemon juice, to taste


If using minced chicken, put into a bowl with the garlic. Grate the lemon zest and add with the sun dried tomato paste basil and egg white. Season with salt and pepper and mix well. Squeeze the lemon and put the juice aside. If using chicken breast, cut into chunks. Place in a food processor and chop for about 30 seconds. Be careful not to process too finely.

Form the mixture into 8 burger shapes.

If cooking inside, place foil on a grill rack and spray 4 times with Fry Light. Then put the burgers on the foil and spray each 3 times with Fry Light. Cook under a medium hot grill for 5-6 minutes on each side.

If cooking on the barbecue, spray grill rack with FryLight and then spray each burger, both sides, with FryLight before cooking for 5 - 6 minutes.

While the burgers are cooking, prepare the relish. Mix all the ingredients together, adding enough juice to moisten and flavour and season with salt and pepper. (If using a large lemon be careful not to add too much juice).

Serve the burgers with the relish and a crisp green salad.

These are also delicious eaten cold and would be good for picnics.

Alternatively the chicken mixture can be shaped like Kofta and eaten in pitta bread with the relish.

FryLight BBQ & Grill Spray is available from branches of Tesco and Sainsburys from July 2012. It costs £2.49.

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Chicken burgers