CHICKEN BURGER - ITALIAN STYLE
1 lb. boneless chicken breast, ground in food processor
3 cloves garlic
1-2 onions, minced
3+ TB fresh basil chopped
2-3 TB sundried tomatoes, finely chopped
½ cup+ bread crumbs or ground oatmeal
Salt and pepper to taste
Combine all ingredients, using as many bread crumbs as needed to bind, and form into patties. Cook on a hot grill, broiler, or frying pan with a little oil for about 5 minutes each side or until internal temperature reaches 165 degrees with an instant-read thermometer.
FOR CARMELIZED ONION TOPPING: Slice 2-3 onions and add to a little olive oil in hot pan. Cook over low to medium heat for 10 minutes or until golden brown. Season with salt and pepper. OPTIONAL: Add the onions to a few tablespoons of nonfat/lowfat sour cream, and put a spoonful on your burger.
ASIAN STYLE BURGER
1 lb ground chicken or turkey
3 TB or to taste ginger, freshly grated
1 onion, finely minced
2-3 cloves garlic, minced
2+ TB soy sauce, to taste
2 scallions, finely minced
1 TB Thai siracha hot sauce
½ cup+ Panko crumbs
salt and pepper to taste
Combine all ingredients and form 4 patties. Cook on a hot grill, pan or broiler for 5 or so minutes on each side, till juices run clear or internal temperature of 165F is reached on an instant read thermometer.
FOR MANGO TOPPING: Mix together: fresh/frozen mango, red onion, scallion, cilantro, lime zest & juice, rice wine vinegar, salt and pepper.
I hope you found these alternatives to beef burgers helpful! Let me know what you think in the comments below.
by Dawn Boulay, Home Bodies Trainer and Chef
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