Recipes
Terrific Chicken Burgers
Ingredients:
1 egg
½ cup (125 mL) fine dry bread crumbs
1/3 cup (75 mL) finely chopped green onions
1 tsp (5 mL) ground coriander
1 tsp (5 mL) grated lemon zest
½ tsp (2 mL) salt
¼ tsp (1 mL) freshly ground black pepper
1 lb (500 g) ground chicken or turkey
1 tbsp (15 mL) vegetable oil
Instructions:
1. In a bowl, beat egg; stir in bread crumbs, green onions, coriander, lemon zest, salt and pepper; mix in chicken. With wet hands, shape into four patties, each 4 inches (10 cm) in diameter.
2. In a large nonstick skillet, heat oil over medium heat; cook patties for 5 to 6 minutes on each side or until golden brown on outside and no longer pink in center.
Notes:
Serves 4
Nutritional Analysis per Serving:
Calories 291
Carbohydrate 11g
Fiber 1g
Protein 23g
Total fat 17g
Saturated fat 1g
Sodium 490 mg
Cholesterol 47 mg
Canada’s Choice per Serving: ½ Carbohydrate, 3 Meat & Alternatives, 1 Fat
Recipe reprinted with permission from Diabetes Comfort Food, Johanna Burkhard and Barb Selley, Robert Rose Inc., 2006, http://www.robertrose.ca