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health guides

Southwestern Chicken Burgers and Quick Slaw

Related recipes: Main Courses, High-Fibre Diet

From: Fit and Fast Meals in Minutes

Quick Facts

Servings: 3

Wine Pairings

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.

Ingredients

Southwestern Chicken Burgers3/4 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 Slaw2 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

Directions

Southwestern Chicken BurgersMix 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 SlawMix 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.

Nutrition Facts

Calories 476

Calories from Fat 139 (29%)

(23%)Total Fat 15g

(18%)Saturated Fat 4g

Poly-Unsaturated Fat 2g

Mono-Unsaturated Fat 1g

(37%)Cholesterol 110mg

(20%)Sodium 470mg

(34%)Potassium 1180mg

Total Carbohydrate 44g

(41%)Dietary Fibre 10g

Sugars 8g

Sugar Alcohols 0g

(88%)Protein 44g

* Percent Daily Values are based on a 2,000 calorie diet.

Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented here 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 December 2024.