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.
[ingredients-list title=”Burger Ingredients” serving_size=””]
- 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
[step-list-wrapper title=”How to make it” time=”1 hour, 40 minutes”]
[step-item number=”1″ image_url=”” title=”” ] In a large bowl, place the chicken, onion, bread crumbs, apples, sage, thyme, salt, and pepper. Using your hands, mix the ingredients together until the ingredients are distributed evenly throughout.[/step-item]
[step-item number=”2″ image_url=”” title=”” ]Wet your hands, then divide the mixture into 4 equal portions and shape each into a burger about 4 inches in diameter and 1 1/2 inches thick. Chill the burgers for 1 hour to firm up the meat and make it easier to hold together while it cooks.[/step-item]
[step-item number=”3″ image_url=”” title=”” ] Preheat the grill or broiler to high. Place burgers on a rack about 6 inches from the source of heat. Grill or broil the burgers, turning them once, until they are golden brown on both sides and just until they are still juicy but cooked through completely.[/step-item]
[step-item number=”4″ image_url=”” title=”” ]While the burgers cook, mix the mustard and honey in a small cup. On a flat surface, open the 4 buns with the soft cut sides up. Spread the cut sides of both the tops and bottoms of the buns with the honey mustard. Pile one-fourth of the watercress on the bottom of each bun.[/step-item]
[step-item number=”5″ image_url=”” title=”” ] When the burgers are ready, transfer a burger to the bottom of each bun, placing it on top of the watercress. Cover with the top of the bun and serve immediately.[/step-item][/step-list-wrapper]
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.
[nutrition-info calories=”364″ calories_fat=”43″ fat=”5g” sat_fat=”1g” choles=”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.