BBQ Chicken Burgers
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 262.4
- Total Fat: 4.2 g
- Cholesterol: 79.7 mg
- Sodium: 259.9 mg
- Total Carbs: 28.5 g
- Dietary Fiber: 6.5 g
- Protein: 41.0 g
View full nutritional breakdown of BBQ Chicken Burgers calories by ingredient
Introduction
What a treat these burgers are! I love how the tangy flavor of the sauce and the peppery notes of the greens play off the savory burger. What a treat these burgers are! I love how the tangy flavor of the sauce and the peppery notes of the greens play off the savory burger.Number of Servings: 4
Ingredients
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16 ounces extra lean ground chicken breast
1 egg white
2 tablespoons chopped parsley
4 green onions, chopped (greens and whites)
1/4 cup whole-wheat breadcrumbs
2 teaspoons BBQ spice rub (we like Chef Meg's Low-Sodium Barbecue Rub*)
2 tablespoons low-sodium BBQ sauce (try Chef Meg's Sweet and Spicy Barbecue Sauce*)
2 tablespoons plain low-fat yogurt
2 cups arugula, chopped
4 whole-wheat sandwich thins or buns
Vegetables (tomato, pepper, etc.) (not included in nutritional information)
*exclusively in "The SparkPeople Cookbook."
Tips
Because white meat has almost no fat, chicken burgers are often dry, crumbly and bland. I added egg whites to bind the burgers, breadcrumbs to add texture and soak up any extra moisture, and parsley, green onions and spices to add flavor.
If you want to cut sodium, use homemade or low-sodium bread.
Directions
Place the ground chicken, egg white, breadcrumbs, parsley, green onions, and spices in a mixing bowl. Gently knead to combine. Form into four burgers.
Preheat a nonstick skillet or cast iron pan. Spray with nonstick cooking spray. Grill burgers 12-14 minutes, turning halfway through cooking, or until the internal temperature reaches 180 degrees Fahrenheit.
Combine yogurt with the barbecue sauce, then toss the greens in the sauce. Place a burger on a sandwich thin and top with the greens.
Makes 4 burgers with 1/2 cup greens per burger.
Preheat a nonstick skillet or cast iron pan. Spray with nonstick cooking spray. Grill burgers 12-14 minutes, turning halfway through cooking, or until the internal temperature reaches 180 degrees Fahrenheit.
Combine yogurt with the barbecue sauce, then toss the greens in the sauce. Place a burger on a sandwich thin and top with the greens.
Makes 4 burgers with 1/2 cup greens per burger.
Member Ratings For This Recipe
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CHAD8510
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DONYITA79
Very delicious recipe!! I agree with all the positive comments. This site is totally free and it has changed my life for the better as it has for so many others. If you don't like the idea of buying the cookbook, sub the two ingredients and move on. We've all gained so much from SP. It's great!! - 4/28/12
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KELMAC4385
I plan on trying these this weekend! As for the reviews below about posting a recipe without the full ingredients needed (barbecue sauce and barbecue rub) - You guys, just be creative and make your own barbecue sauce with low fat ingredients. I'm actually thinking of trying a mango salsa with this - 2/28/12
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PCVCHRISTINE
It's a shame that the only reason that this recipe has a low rating is b/c some decided to rate it poorly based on some of the ingredients being from the cookbook. This site is an amazing resource, and all of its core functions are FREE. If you're offended by one cookbook recipe, join WW - and pay! - 4/27/12
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CD12163036
How long have you people been cooking? Substitution is the first thing I thought, because I wasn't going to buy special seasonings (before realizing they are recipes). The idea is great, and I would add some al dente vegetables such as carrots, mushrooms, or peppers to the chicken before cooking. - 4/2/12
