Lighten Up That Chicken Burger!

Mar 01, 2010 by Kristi Rimkus

Do you ever have one of those moments when an idea for something exciting lands on your lap? That happened to me last week when I decided I was going to lighten up my favorite burgers. Last week’s burger was a terrific beef burger.

When you put beef, poultry, or seafood between two pieces of bread with a few really great toppings, that makes people happy. You can’t go wrong serving burgers for lunch or dinner, and you’ll never go wrong serving them to company.

Chicken Burger

So why not lighten up the calories a bit, and make your friends and family a bit happier?

When it comes to my favorite burger, I choose chicken. I am a legend in the family when it comes to the consumption of chicken. In fact, my Dad often joked about how much chicken I could eat in one sitting.

More often than not, when you order a chicken burger at a restaurant, it comes with a chicken breast. I prefer ground chicken. When I eat a burger made with chicken breast, the bun and toppings slide all over. They eventually land on the plate, and not in my mouth. I want a chicken burger that holds all my favorite toppings inside the bun.

I’m not opinionated at all when it comes to my burgers, am I?

At the grocery store, you can find ground chicken breast, or ground chicken, which will include light and dark meat. Ground chicken usually has more moisture, but also contains more calories. I’ve used ground chicken in this recipe. This same recipe works equally as well with ground turkey.

You will love the subtle taste of rosemary and apple in this burger, and the Swiss cheese adds some tang. This is a burger you can feel good about eating.

Stay tuned next week for another delectable burger!

Juicy Rosemary and Apple Chicken Burger

1 pound ground chicken
½ tablespoon rosemary, finely minced
½ medium apple, finely chopped
¼ small onion, finely chopped
1 large egg white
¼ cup bread crumbs
½ cup low fat Swiss cheese
2 ea whole wheat burger buns
4 tablespoons low fat mayonnaise
1 tablespoon Dijon mustard

Servings: Makes 4 main dish servings

Directions:

In a food processor, finely chop the apple and onion. Add the rosemary, chicken, bread crumbs and egg and combine. Stir in the cheese, and form into 4 patties.

Grill on the stove over medium heat using grill pan sprayed with cooking spray, or if you prefer on an outdoor grill.

Combine mayonnaise and Dijon mustard to make a sauce.

Toast buns and top with a burger and mustard sauce.

What’s good for me in this dish?

Lean chicken is a complete protein, with less saturated fat than beef. Chicken also has cancer protecting B vitamins, including Niacin and B6 for energy.

Apples are a great source of vitamin C and fiber. Vitamin C is an important antioxidant for a healthy heart. The flavonoids in apples also contribute to heart health. High in fiber, apples can help lower LDL cholesterol.

Calories: 264, Total Fat: 13.15g, Cholesterol: 105mg, Sodium: 225mg, Total Carbs: 11.17g, Dietary Fiber: 6.14g, Sugars: 3.30g, Protein: 25.79g, Weight Watchers Points 6

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

Nutrition details obtained from http://www.whfoods.org, http://www.nutritiondata.com, http://www.about.com, and http://www.abouthomecooking.com.

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