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Related recipes: Breads, Fit and Fast Meals, High Fiber, Lettuce, Main Dishes, Poultry, Tomatoes
Add these dishes to make a full meal:
Yucatan Lemon Soup
Chile-Spiced Asparagus
Spicy tomato salsa gives these light, juicy burgers a hint of the Southwest. 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. Coleslaw tastes even better the second day. Double the recipe and you will have a ready-made salad for another day.
Yield: 2 servings
Southwestern Chicken Burgers
3/4 lb ground white meat chicken
1/4 cup no-sugar-added tomato salsa
salt and freshly ground black pepper
olive oil spray
2 whole wheat or whole grain hamburger rolls
1 medium tomato, sliced
2 lettuce leaves
Quick Slaw
2 Tbs mayonnaise
2 Tbs distilled white vinegar
sugar substitute equivalent to 1 teaspoon sugar
salt and freshly ground black pepper
4 slices red onion (1/2 cup)
1 cup washed, ready-to-eat shredded carrots
2 cups washed, ready-to-eat shredded cabbage
Southwestern Chicken Burgers
Mix chicken, salsa, and salt and black pepper to taste together in a small bowl. Shape into burgers about 4 inches round and 1/4 to 1/2 inch thick. Heat a nonstick skillet over medium-high heat. Coat with olive oil spray and cook burgers 5 minutes on each side. A meat thermometer inserted into the thickest portion should read 170 degrees. Meanwhile, coat hamburger rolls with olive oil spray and toast in a toaster oven. 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.
Quick Slaw
Mix mayonnaise, vinegar, and sugar substitute together in a medium-size bowl. Add salt and pepper to taste. Add onion, carrots, and cabbage. Toss well. Add more salt and pepper, if needed. Set aside while chicken burgers cook.
Shopping Tip: Make sure the package says ground white meat chicken. If it says ground chicken, then skin, fat, and dark meat may be included.
Shopping Tip: If pressed for time, buy coleslaw from the deli.
Variation: Sugar or sugar substitute can be used in the coleslaw recipe.
Copyright © 2005 by Linda Gassenheimer
Copyright © 2007 Healthnotes, Inc. All rights reserved. www.healthnotes.com
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires September 2008.
