Texas Chicken Burgers

Recipe courtesy Good Housekeeping, 2012
Show: Drop 5 Lbs with Good Housekeeping Episode: Tame Your Cravings
TOTAL TIME: 30 min
Prep: 20 min
Inactive Prep: --
Cook: 10 min
 
YIELD: 4 servings
LEVEL: Easy

ingredients

  • 1 pound ground chicken meat
  • 2 green onions, chopped
  • 1 small (5-ounce) zucchini, shredded
  • 1 medium carrot, shredded
  • 1 tablespoon chili powder
  • 1/4 teaspoon ground cumin
  • 1/8 teaspoon ground red pepper (cayenne)
  • 3/4 teaspoon salt
  • 1 can (16-ounce) vegetarian baked beans
  • 1 tablespoon prepared mustard
  • 1 tablespoon light molasses
  • 4 whole-grain sandwich rolls, each cut horizontally in half
  • Lettuce leaves, sliced tomato, and mustard (optional)
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Directions

In medium bowl, combine ground chicken, green onions, zucchini, carrot, chili powder, cumin, ground red pepper, and 3/4 teaspoon salt just until blended but not over mixed.

On waxed paper, shape mixture into four 3 1/2-inch round patties, pressing firmly; set aside.

In 1-quart saucepan, over medium heat, heat beans, mustard, and molasses to boiling.

Meanwhile, spray heavy 12-inch skillet with nonstick cooking spray. Heat skillet over medium-high heat until very hot but not smoking. Add patties to hot skillet and cook 5 minutes. Turn patties and cook until no longer pink inside (internal temperature should reach 165 degrees F.).

Top bottom half of each roll with lettuce, then with a patty; add tomato slice and dollop of mustard if you like. Replace top half of rolls. Serve with 3-bean salad.

Nutritional Analysis (per serving with sides): Calories 429; Total Fat 10g; Saturated Fat 3g; Cholesterol 92mg; Sodium 1037mg; Total Carbohydrate 51g; Dietary Fiber 10g; Protein 34g
Nutritional Analysis (per serving without sides): Calories 330; Total Fat 11g; Saturated Fat 2.5g; Cholesterol 100mg; Sodium 870mg; Total Carbohydrate 33g; Dietary Fiber 7g; Sugars 5g; Protein 27g

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