Serves: 5
Time: 45 minutes
Diabetic, Heart Healthy
Sink your teeth into a heart-healthy and juicy chicken burger topped with a bold and zesty broccoli slaw. Seasoned and herbed to perfection, partygoers are not going to believe a burger this flavorful is healthy!
Ingredients
Bacon Broccoli Slaw
1 1/4 cups broccoli slaw
2 oz cooked turkey bacon, crumbled
1/4 cup nonfat plain Greek yogurt
1/4 cup unsalted sliced almonds, toasted
2 Tbsp reduced fat crumbled blue cheese
2 Tbsp fresh lemon juice
2 Tbsp apple cider vinegar
2 tsp granulated sugar
1/2 tsp ground black pepper
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp Kosher salt
Chicken Burgers
1 1/4 lbs lean ground chicken
1 large egg, lightly beaten
2/3 cup grated carrots
1/4 cup whole wheat panko bread crumbs
1/4 cup finely chopped fresh dill
1 large garlic clove, minced
1 Tbsp grated red onion
1 Tbsp whole grain mustard
1/2 tsp onion powder
1/2 tsp ground black pepper
5 low sodium burger buns
Preparation
Bacon Broccoli Slaw
In a medium mixing bowl, add the yogurt, lemon juice, apple cider vinegar, sugar, black pepper, garlic powder, onion powder and salt, and stir until well combined. Add the broccoli slaw and toss to coat evenly. Lastly, add the bacon, almonds and blue cheese and lightly toss to distribute evenly. Cover with plastic wrap and set aside in the refrigerator.
Chicken Burgers
Line a large, rimmed baking sheet with parchment paper and set aside.
In a large mixing bowl, combine all the ingredients except the burger buns. Divide the mixture into five equal patties (about 1/4 pound each) and place on the prepared baking sheet. Place in the refrigerator and chill for at least 30 minutes.
For grilling: Preheat the grill to about 450-500 degrees. Clean the grill grates by firmly brushing them with a wire brush. Spray a wad of paper towel with nonstick cooking spray; using tongs, brush the oiled paper towel over the grill grates, generously oiling to prevent sticking. Remove the burgers from the refrigerator and with your thumb, create an indent in the center of each patty. Place the burgers on the prepared grill grates. Cook the chicken burgers for six to seven minutes per side, until a thermometer inserted in the center of the burgers registers 165 degrees.
For stovetop: Heat a large skillet on high heat. Remove the chicken burgers from the refrigerator and with your thumb, create an indent in the center of each patty. When the pan is hot, lightly spray with nonstick cooking spray. Add the chicken burgers to the pan and reduce the heat to medium-low. Cook on one side until browned, about four to five minutes, then flip. Cook for another four minutes, until the other sides are browned and the chicken burgers are cooked through.
For serving: Place the chicken burgers on toasted burger buns and top with broccoli slaw.
Nutrition Facts
Serving size: 1/4 lb burgers; 1 burger bun; 1/4 cup broccoli slaw
Per Serving: Calories: 206; Fat: 7g; Saturated Fat: 1g; Cholesterol: 13mg; Sodium: 439mg; Carbohydrates: 26g; Fiber: 3g; Protein: 10g
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Date Last Reviewed: February 27, 2023
Editorial Review: Adam Fisher, Recipe & Content Manager, Baldwin Publishing, Inc. Contact Editor
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