STEROID
02-23-2012, 08:17 PM
Tangy Chicken Burgers
http://img171.imageshack.us/img171/1066/64610129.jpg (http://www.fitnessgeared.com/forum/redirect-to/?redirect=http%3A%2F%2Fimg171.imageshack.us%2Fmy.p hp%3Fimage%3D64610129.jpg)
Total Time: 24 Minutes
Number of Servings: 4
Tip
Because white meat has almost no fat, chicken burgers are often dry, crumbly and bland. I added egg whites to bind the burgers, breadcrumbs to add texture and soak up any extra moisture, and parsley, green onions and spices to add flavor.
Ingredients
16 ounces extra lean ground chicken breast
1 egg white
2 tablespoons chopped parsley
4 green onions, chopped (greens and whites)
1/4 cup whole-wheat breadcrumbs
2 teaspoons Low-Sodium Barbecue Rub*
2 tablespoons Sweet and Spicy Barbecue Sauce*
2 tablespoons plain low-fat yogurt
2 cups arugula, chopped
4 whole-wheat sandwich thins or buns
Directions
Place the ground chicken, egg white, breadcrumbs, parsley, green onions, and spices in a mixing bowl. Gently knead to combine. Form into four burgers.
Preheat a nonstick skillet or cast iron pan. Spray with nonstick cooking spray. Grill burgers 12-14 minutes, turning halfway through cooking, or until the internal temperature reaches 180 degrees Fahrenheit.
Combine yogurt with the barbecue sauce, then toss the greens in the sauce. Place a burger on a sandwich thin and top with the greens.
Nutritional Info
Amount Per Serving
Calories: 312
Total Fat: 4 g
Cholesterol: 79 mg
Sodium: 259 mg
Total Carbs: 28 g
Dietary Fiber: 7 g
Protein: 41 g
http://img171.imageshack.us/img171/1066/64610129.jpg (http://www.fitnessgeared.com/forum/redirect-to/?redirect=http%3A%2F%2Fimg171.imageshack.us%2Fmy.p hp%3Fimage%3D64610129.jpg)
Total Time: 24 Minutes
Number of Servings: 4
Tip
Because white meat has almost no fat, chicken burgers are often dry, crumbly and bland. I added egg whites to bind the burgers, breadcrumbs to add texture and soak up any extra moisture, and parsley, green onions and spices to add flavor.
Ingredients
16 ounces extra lean ground chicken breast
1 egg white
2 tablespoons chopped parsley
4 green onions, chopped (greens and whites)
1/4 cup whole-wheat breadcrumbs
2 teaspoons Low-Sodium Barbecue Rub*
2 tablespoons Sweet and Spicy Barbecue Sauce*
2 tablespoons plain low-fat yogurt
2 cups arugula, chopped
4 whole-wheat sandwich thins or buns
Directions
Place the ground chicken, egg white, breadcrumbs, parsley, green onions, and spices in a mixing bowl. Gently knead to combine. Form into four burgers.
Preheat a nonstick skillet or cast iron pan. Spray with nonstick cooking spray. Grill burgers 12-14 minutes, turning halfway through cooking, or until the internal temperature reaches 180 degrees Fahrenheit.
Combine yogurt with the barbecue sauce, then toss the greens in the sauce. Place a burger on a sandwich thin and top with the greens.
Nutritional Info
Amount Per Serving
Calories: 312
Total Fat: 4 g
Cholesterol: 79 mg
Sodium: 259 mg
Total Carbs: 28 g
Dietary Fiber: 7 g
Protein: 41 g