This recipe will lighten up your burgers and add new flavor at the same time. First, use ground chicken instead of beef. Then, to boost the fiber and flavor, add grated apples, as well as fresh sage and thyme. Serve the burgers on whole-wheat buns spread with the sweet honey mustard sauce.
- 1 pound ground chicken
- 1 large red onion, finely chopped
- cup plain dry bread crumbs
- 2 large green apples, such as Granny Smith (for a tart taste) or Golden Delicious (for a sweet taste), peeled and coarsely grated
- 1 tablespoon chopped fresh sage leaves
- 1 tablespoon fresh thyme leaves
- 1/4 teaspoon salt
- 4 teaspoon freshly ground black pepper
1/4 cup Dijon mustard
1 tablespoon honey
4 whole-wheat hamburger buns, split
3 ounces watercress sprigs,
large stalks discarded
How to make it 1 hour, 40 minutes
Some More Ideas
Barbecued chicken burgers: Add 1/4 cup bottled barbecue sauce (choose the hotness you like) to the chicken mixture (beginning of Step 1). If the mixture is too moist to shape, add an extra tablespoon of bread crumbs. Omit the honey mustard (Step 3), and spread the rolls with a little extra barbecue sauce instead.
Burgers in a skillet: Instead of grilling or broiling the burgers (Step 2), heat 1 tablespoon canola oil in a large skillet over medium-high heat. Add the burgers and cook until brown, about 3 to 4 minutes on each side, turning each burger once. Reduce the heat to medium and cook the burgers until they are cooked through completely, about 12 to 14 minutes more.
Nutritional Information(per serving)
- Calories: 364
- Calories from Fat: 43
- Fat: 5g
- Saturated Fat: 1g
- Cholesterol: 64mg
- Sodium: 872mg
- Carbs: 49mg
- Sugars: 23g
- Protein: 34g
- Fiber: 6g
Exchanges: starch 2, fruit 1, vegetable 1, meat (very lean) 4
Excellent source of magnesium, niacin, phosphorus, potassium, thiamine, vitamin B6, vitamin C. Good source of calcium, folate, iron, riboflavin, vitamin A.
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