By Linda Gassenheimer / Tribune News Service
Spicy tomato salsa gives these light, juicy chicken burgers a hint of the Southwest. Cool coleslaw is a perfect side dish for burgers. Making fresh coleslaw that is tangy and crunchy is a breeze using shredded cabbage or coleslaw mix available in the produce department of the supermarket.
Look for ground chicken made from chicken breast meat only. If it says ground chicken, it may contain skin, fat and dark meat.
Coleslaw tastes even better the second day. Double the recipe and you will have a ready-made salad for another day.
Here are some helpful hints: Shredded cabbage and carrots can be found in the produce department of the supermarket if you can’t find coleslaw mix. Any type of sweet onion can be used. If pressed for time, buy coleslaw from the deli. Be sure to drain the salsa to keep the hamburgers from being too wet to retain their shape.
Quick fix: Make the slaw. Prepare chicken burgers.
Southwestern chicken burgers
¾ pound ground white meat chicken
¼ cup no-sugar-added tomato salsa, drained
Salt and freshly ground black pepper
Olive oil spray
2 whole wheat or whole grain hamburger rolls
1 medium tomato, sliced
2 lettuce leaves
Mix chicken, salsa, 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 a nonstick skillet over medium-high heat. Spray with olive oil spray and saute burgers 5 minutes on each side. A meat thermometer should read 170 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. Close with top of roll and serve.
Yield 2 servings. Nutrition per serving: 357 calories (22 percent from fat), 8.6 grams fat (1.5 grams saturated, 2.8 grams monounsaturated), 126 milligrams cholesterol, 42.7 grams protein, 24.7 grams carbohydrates, 4.7 grams fiber, 320 milligrams sodium.
Quick coleslaw
2 tablespoons mayonnaise
2 tablespoons distilled white vinegar
1 teaspoon sugar
Salt and freshly ground black pepper
½ cup thin sliced red onion
2 cups washed, ready-to-eat coleslaw mix
Mix mayonnaise, vinegar and sugar together in a medium-size bowl. Add salt and pepper to taste. Add onion and coleslaw mix. Toss well making sure all of the vegetables are coated with the sauce. Add more salt and pepper, if needed. Set aside while chicken burgers cook.
Yield 2 servings. Nutrition per serving: 157 calories (60 percent from fat), 10.6 grams fat (1.7 grams saturated, 2.4 grams monounsaturated), 6 milligrams cholesterol, 1.9 grams protein, 14.3 grams carbohydrates, 3.9 grams fiber, 141 milligrams sodium.
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