Spicy tomato salsa gives these light, juicy chicken burgers a hint of the Southwest.
Look for ground chicken made from chicken breast meat only. If it says ground chicken, then skin, fat and dark meat can have been added.
Helpful hints
• Be sure to drain the salsa to keep the hamburgers from being too wet to retain their shape.
• Any type of washed ready-to-eat greens can be used.
Countdown
• Make salad and set aside.
• Prepare chicken burgers.
Southwestern Chicken Burgers
¾
pound ground, white meat only chicken
¼
cup no-sugar-added tomato salsa, drainedSalt and freshly ground black pepperOlive oil spray2 whole wheat or whole grain hamburger rolls(1½ ounces each)1½ tablespoons mayonnaise1 medium tomato, sliced2 lettuce leaves from the salad side dish
Mix chicken, salsa and salt and black pepper to taste together in a small bowl. Shape into burgers about 4 inches round and ¼- to ½-inch thick. Heat the grill. Saute burgers for 5 minutes on each side. A meat thermometer should read 165 degrees.
Meanwhile, spray hamburger rolls with olive oil spray and toast. Place cooked chicken burgers on bottom half of each roll. Place 1 tomato slice on top. Garnish the plate with extra slices of tomato. Cover the tomato with lettuce leaf. Spread mayonnaise on the top half of the bun and close the burger.
Makes 2 servings.
Per serving: 450 calories, 16 g fat, 2.5 g saturated fat, 4.5 g monounsaturated fat, 130 mg cholesterol, 46 g protein, 27 g carbohydrates, 5 g dietary fiber, 6 g sugars, 510 mg sodium, 1020 mg potassium, 500 mg phosphorus.
Exchanges: 2 starch, 6 protein, ½ fat.
Tortilla Salad
4 cups washed, ready-to-eat salad2 tablespoons reduced-fat oil and vinegar dressing½ cup baked, low-fat tortilla chipsMethod place salad in bowl and toss with dressing.Sprinkle tortilla chips on top.Makes 2 servings.
Per serving: 90 calories, 2 g fat, 0 g saturated fat, 0.5 g monounsaturated fat, 0 mg cholesterol, 3 g protein, 15 g carbohydrates, 3 g dietary fiber, 2 g sugars, 85 mg sodium, 280 mg potassium, 75 mg phosphorus.
Exchanges: ½ starch, 1 vegetable.
Shopping list
• ¾ pound ground, white meat only chicken
• 1 bottle no-sugar-added tomato salsa
• 1 package whole wheat or whole grain hamburger rolls
• 1 medium tomato
• 1 bag washed, ready-to-eat salad
• 1 bag baked, low-fat tortilla chips
Staples • Olive oil spray
• Mayonnaise
• Reduced-fat oil and vinegar dressing
• Salt and black peppercorns
Linda Gassenheimer’s latest book is “Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals,” published by the American Diabetes Association.
