Chicken burgers with coleslaw are light but satisfying

Chicken burgers with coleslaw are light but satisfying


McClatchy Newspapers

Spicy tomato salsa gives these light, juicy chicken burgers a hint of the Southwest. Coleslaw is a perfect side dish, and making it is a breeze when you start with a package of preshredded cabbage or coleslaw mix, available in the produce section.

Look for ground chicken made from breast meat only. If it’s simply labeled “ground chicken,” it contains skin, fat and dark meat.

Coleslaw tastes even better the second day. Double the recipe and you’ll be set for another meal. This dinner contains 494 calories with 31 percent of calories from fat.

Wine suggestion: A shiraz or other soft red wine is a good match.


UAny type of sweet onion can be used.

UIf pressed for time, buy coleslaw from the deli.

UBe sure to drain the salsa or the hamburgers won’t hold their shape.


UMake slaw.

UPrepare chicken burgers.


To buy:1‚Ñ2 pound ground white meat chicken, 1 small jar no-sugar-added tomato salsa, 1 small package whole wheat or whole grain hamburger rolls, 1 medium tomato, 1 bag shredded cabbage, 1 bag shredded carrots, 1 small head lettuce, 1 can olive oil spray.

Staples: Mayonnaise, white vinegar, red onion, sugar, salt, black peppercorns.


3‚Ñ4 pound ground white-meat chicken

1‚Ñ4 cup no-sugar-added tomato salsa, drained

Salt and freshly ground pepper

Olive oil spray

2 whole wheat or whole grain hamburger rolls

1 medium tomato, sliced

2 lettuce leaves

Mix chicken, salsa and salt and pepper to taste in a small bowl. Shape into burgers about 4 inches round and 1‚Ñ4 to 1‚Ñ2 inch thick.

Heat a nonstick skillet over medium-high. Spray with oil and saute burgers about 5 minutes on each side, until internal temperature reaches 170 degrees on an instant-read thermometer. Meanwhile, spray rolls with oil and toast.

Place cooked burgers on bottom half of each roll. Top each with 1 slice tomato and lettuce, arranging extra tomato on plates. Makes 2 servings.

Per serving: 331 calories (15 percent from fat), 5.7 g fat (1.5 g saturated, 7 g monounsaturated), 96 mg cholesterol, 44.8 g protein, 24.7 g carbohydrates, 3.5 g fiber, 506 mg sodium.


2 tablespoons mayonnaise

2 tablespoons distilled white vinegar

1 teaspoon sugar

Salt and freshly ground pepper

1‚Ñ2 cup thin-sliced red onion

1 cup shredded carrot

2 cups preshredded cabbage

Mix mayonnaise, vinegar and sugar in a medium bowl. Add salt and pepper to taste, onion, carrot and cabbage. Toss well, coating cabbage completely. Makes 2 servings.

Per serving: 163 calories (62 percent from fat), 11.2 g fat (1.6 g saturated, 2.5 g monounsaturated), 5 mg cholesterol, 1.7 g protein, 14.1 g carbohydrates, 3.9 g fiber, 132 mg sodium.

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