SAUTEED MINI CHICKEN BURGERS
|Ground chicken||2 Pound|
|Minced garlic||1 1⁄2 Teaspoon (3 Pieces)|
|Flat leaf italian parsley||1⁄2 Cup (8 tbs), minced (Or More To Taste)|
|Dried oregano/1 1/2 teaspoon fresh parsley||1⁄2 Teaspoon|
|Dried basil/1 1/2 teaspoon fresh basil||1⁄2 Teaspoon|
|Lemon juice||2 Tablespoon|
|Salt||1⁄2 Teaspoon (To Taste)|
|Black pepper||1⁄8 Teaspoon (Or To Taste)|
|Bread crumbs||1⁄2 Cup (8 tbs)|
|Extra virgin olive oil||2 Tablespoon|
|Ketchup/Barbecue sauce/honey mustard/ both||1⁄2 Cup (8 tbs)|
(If you are making the rice pilaf, start it first.) In a large bowl, thoroughly combine the chicken, garlic, parsley, oregano, basil and lemon juice. Season it with salt and pepper.
Put the bread crumbs on a small shallow dish. Form the chicken mixture into about 15 small, thin patties, about 2 inches in diameter. Press the patties into the bread crumbs to coat each side and set them aside on a plate. (At this point you can refrigerate them for up to 24 hours or proceed with the recipe.)
In a large nonstick skillet, heat the oil over medium heat. Cook the patties until they are browned on each side and cooked through, 8-10 minutes total. (Meanwhile prepare the salad, if you are serving it.) If the patties are cooking too fast on the outside, reduce the heat and partially cover the pan for a few minutes so the insides will cook, too. Serve them hot with honey mustard, barbecue sauce, ketchup, or your favorite condiments.
Scramble Flavor Booster: Add 1 tsp. curry powder or 1/4 tsp. ginger powder and 1 Tbsp. soy or teriyaki sauce to the burgers and/or serve them with spicy barbecue sauce or spicy mustard.
I prefer the taste of flat leaf Italian parsley, but you can use flat leaf or curly leaf parsley interchangeably in most recipes.
SERVE WITH RICE PILAF WITH LENTILS & SPINACH SALAD WITH DICED ORANGES AND SLICED RED ONION
Prepare 1 pkg. rice pilaf with lentils according to the package directions.
In a large salad bowl, toss 6 - 12 oz. baby spinach with 1 orange, diced (reserve juice to add to salad dressing,) and 1/4 red onion, thinly sliced, and 2 - 4 Tbsp. vinaigrette dressing.
Nutritional Information per serving (% based upon daily values)
Calories: 230; Total Fat: 5g, 7%; Saturated Fat: 1g, 5%; Cholesterol: 90mg, 30%; Sodium: 170mg, 7%; Total Carbohydrate: 8g, 3%; Dietary Fiber: 1g, 4%; Sugar: 1g; Protein: 36g
Nutritional Information per serving with sidedish (% based upon daily values) (3/4 cup rice pilaf & 1 1/2 cups salad)
Calories: 415; Total Fat: 8g, 13%; Saturated Fat: 3g, 13%; Cholesterol: 98mg, 33%; Sodium: 801mg, 33%; Total Carbohydrate: 41g, 13%; Dietary Fiber: 8g, 33%; Sugar: 6g; Protein: 45g
This recipe has been excerpted from the book The Six O'Clock Scramble: Quick, Healthy, and Delicious Dinner Recipes for Busy Families. To see more about the book or to purchase it, visit www.thescramble.com or www.amazon.com.
Calories 298 Calories from Fat 158
% Daily Value*
Total Fat 17 g26.8%
Saturated Fat 3.9 g19.4%
Trans Fat 0.1 g
Cholesterol 130 mg43.3%
Sodium 516.7 mg21.5%
Total Carbohydrates 9 g2.9%
Dietary Fiber 0.68 g2.7%
Sugars 5.3 g
Protein 27 g54%
Vitamin A 9.8% Vitamin C 16.4%
Calcium 4% Iron 11.7%
*Based on a 2000 Calorie diet