BBQ Chicken Burgers
Introduction
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.
Ingredients
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
Vegetables (tomato, pepper, etc.) (not included in nutritional information)
*exclusively in ""The SparkPeople Cookbook.""
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
Vegetables (tomato, pepper, etc.) (not included in nutritional information)
*exclusively in ""The SparkPeople Cookbook.""
Directions
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.
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.
Number of Servings: 4
