Serves: 2
Ingredients :
3/4 pound ground white-meat chicken
1/4 cup no-sugar-added tomato salsa, drained
Salt and freshly ground pepper
Olive oil spray
2 whole wheat or whole grain hamburger rolls
1 medium tomato, sliced
2 lettuce leaves
Method :
1. Mix chicken, salsa and salt and pepper to taste in a small bowl.
Ingredients :
3/4 pound ground white-meat chicken
1/4 cup no-sugar-added tomato salsa, drained
Salt and freshly ground pepper
Olive oil spray
2 whole wheat or whole grain hamburger rolls
1 medium tomato, sliced
2 lettuce leaves
Method :
1. Mix chicken, salsa and salt and pepper to taste in a small bowl.
2. Shape into burgers about 4 inches round and 1/4- to 1/2-inch thick.
3. Heat a nonstick skillet over medium-high. Spray with oil and sauté burgers about five minutes on each side, until internal temperature reaches 170 degrees on an instant-read thermometer.
4. Meanwhile, spray rolls with oil and toast. Place cooked burgers on bottom half of each roll.
5. Top each with 1 slice tomato and lettuce, arranging extra tomato on plates.
Note: Be sure to drain the salsa or the hamburgers won't hold their shape.
Per serving:
331 calories;
44.8 grams protein;
24.7 grams carbohydrates;
5.7 grams fat (1.5 saturated, 7 monounsaturated);
96 milligrams cholesterol;
506 milligrams sodium;
3.5 grams fiber;
15 percent calories from fat.
Source : Jamie off the Meat-Lovers Mailer
