What a treat these burgers are! I love how the tangy flavor of the sauce and the peppery notes of the greens play off the savory burger.
- BBQ Chicken Burgers images
Minutes to Prepare: 10
Minutes to Cook: 14
Number of Servings: 4
Minutes to Cook: 14
Number of Servings: 4
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 BBQ spice rub (we like Chef Meg's Low-Sodium Barbecue Rub*)
2 tablespoons low-sodium BBQ sauce (try Chef Meg's Sweet and Spicy Barbecue Sauce*)
2 tablespoons plain low-fat yogurt
2 cups arugula, chopped
4 whole-wheat sandwich thins or buns
1 egg white
2 tablespoons chopped parsley
4 green onions, chopped (greens and whites)
1/4 cup whole-wheat breadcrumbs
2 teaspoons BBQ spice rub (we like Chef Meg's Low-Sodium Barbecue Rub*)
2 tablespoons low-sodium BBQ sauce (try Chef Meg's Sweet and Spicy Barbecue Sauce*)
2 tablespoons plain low-fat yogurt
2 cups arugula, chopped
4 whole-wheat sandwich thins or buns
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.
If you want to cut sodium, use homemade or low-sodium bread.
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.
Makes 4 burgers with 1/2 cup greens per burger.
Nutritional Info:
Servings Per Recipe: 4
Amount Per Serving
Calories: 262.4
Total Fat: 4.2 g
Cholesterol: 79.7 mg
Sodium: 259.9 mg
Total Carbs: 28.5 g
Dietary Fiber: 6.5 g
Protein: 41.0 g
Servings Per Recipe: 4
Amount Per Serving
Calories: 262.4
Total Fat: 4.2 g
Cholesterol: 79.7 mg
Sodium: 259.9 mg
Total Carbs: 28.5 g
Dietary Fiber: 6.5 g
Protein: 41.0 g
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