The Korea Herald

Southweste­rn chicken burgers with tortilla salad

Spicy tomato salsa gives these light, juicy chicken burgers a hint of the Southwest.

Look for ground chicken made from chicken breast meat only. If it says ground chicken, then skin, fat and dark meat may have been added.

Helpful hints:

Be sure to drain the salsa to keep the hamburgers from being too wet to retain their shape.

Any type of washed readyto-eat greens can be used.

Countdown:

Make salad and set aside. Prepare chicken burgers.

Southweste­rn Chicken Burgers

350 grams ground, white meat only chicken

t 1/4 cup no-sugar-added tomato salsa, drained Salt and freshly ground black pepper

t Olive oil spray

t 2 whole wheat or whole grain hamburger rolls

(40 grams each) 1 1/2-tablespoon­s mayonnaise

t 1 medium tomato, sliced

t 2 lettuce leaves from the

salad side dish

tttDirecti­ons

Mix chicken, salsa and salt and black pepper to taste together in a small bowl. Shape into burgers about 10 centimeter­s round and 0.5 to 1 centimeter thick. Heat a nonstick skillet over mediumhigh heat. Spray with olive oil spray and saute burgers for 5 minutes on each side. A meat thermomete­r should read 74 degrees Celsius.

Meanwhile, spray hamburger rolls with olive oil spray and toast. 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. Spread mayonnaise on the top half of the bun and close the burger.

Yield 2 servings.

Per serving: 450 calories, 16 g fat, 2.5 g saturated fat, 4.5 g monounsatu­rated fat, 130 mg cholestero­l, 46 g protein, 27 g carbohydra­tes, 5 g dietary fiber, 6 g sugars, 510 mg sodium, 1020 mg potassium, 500 mg phosphorus.

Exchanges: 2 starch, 6 protein, 1/2 fat.

Tortilla Salad

4 cups washed, ready-toeat salad t 2 tablespoon­s reduced-fat oil and vinegar dressing

1/2 cup baked, low-fat tortilla chips t Method place salad in bowl and toss with dressing. Sprinkle tortilla chips on top.

ttYield 2 servings.

Per serving: 90 calories, 2 g fat, 0 g saturated fat, 0.5 g monounsatu­rated fat, 0 mg cholestero­l, 3 g protein, 15 g carbohydra­tes, 3 g dietary fiber, 2 g sugars, 85 mg sodium, 280 mg potassium, 75 mg phosphorus.

Exchanges: 1/2 vegetable.

starch,

1

Shopping list:

350 grams ground, white meat only chicken, 1 bottle no-sugar-added tomato salsa, 1 package whole wheat or whole grain hamburger rolls, 1 medium tomato, 1 bag washed, ready-to-eat salad and 1 bag baked, low-fat tortilla chips.

Staples: Olive oil spray, mayonnaise, reduced-fat oil and vinegar dressing, salt and black peppercorn­s. (TNS)