Chicken Burgers (Three Ways)
Serve with your favorite burger condiments!

Servings: 4

Plain Burgers
• 1 pound ground chicken breasts
• 1 medium carrot, grated (1/2 cup)
• 2 green onions, minced
• 1 garlic clove, crushed with garlic press
• 4 hamburger buns, warmed

Sliced cucumber, lettuce leaves, and green onion (optional)

Prepare Basic Burgers: In medium bowl, with hand, mix ground chicken, carrot, green onions, and garlic until evenly combined.

On waxed paper, shape chicken mixture into four 3 1/2-inch round patties (mixture will be very soft and moist).

Place patties on grill over medium heat and cook about 12 minutes or until juices run clear when center of burger is pierced with tip of knife, turning over once. (If you have a grill with widely spaced grates, you may want to place burgers on a perforated grill topper to keep them intact.)

Place burgers on warmed buns. Serve with cucumber slices, lettuce leaves, and onions or other low fat condiments that you like.

Per Serving: 259 Calories; 4g Fat (13.1% calories from fat); 1g Saturated Fat; 30g Protein; 24g Carbohydrate; 2g Dietary Fiber; 66mg Cholesterol; 322mg Sodium. Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat.

Teriyaki Burgers: Prepare and cook Basic Burgers as above, but in step 1, add 2 tablespoons low sodium soy sauce; 1 tablespoon seasoned rice vinegar; 2 teaspoons grated, peeled fresh ginger; and 2 teaspoons Asian sesame oil to ground chicken mixture. (Prepare burger mixture just before cooking to prevent ginger from changing texture of meat.)

Per Serving: 285 Calories; 6g Fat (19.2% calories from fat); 1g Saturated Fat; 31g Protein; 25g Carbohydrate; 2g Dietary Fiber; 66mg Cholesterol; 622mg Sodium. Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates.

Barbecue Burgers: Prepare and cook Basic Burgers as above, but in step 1, add 2 tablespoons chili sauce, 1 tablespoon light (mild) molasses, 2 teaspoons cayenne pepper sauce,* 2 teaspoons Worcestershire sauce, and 1/4 teaspoon salt to ground chicken mixture.

Per Serving: 276 Calories; 4g Fat (12.2% calories from fat); 1g Saturated Fat; 30g Protein; 29g Carbohydrate; 2g Dietary Fiber; 66mg Cholesterol; 545mg Sodium. Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat; 1/2 Other Carbohydrates.

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