Grilled Chicken Burgers with Caramelized Onions
|For chicken burgers|
|Ground chicken breast||1 Pound|
|Minced fresh italian parsley||2 Tablespoon|
|Minced fresh cilantro||2 Tablespoon|
|Plain non-fat yogurt||2 Tablespoon|
|Lemon juice||1 Tablespoon|
|Garlic||1 Clove (5 gm), minced|
|Reduced sodium soy sauce||2 Teaspoon|
|Ground black pepper||To Taste|
|Onions||1 , caramelized|
|Olive oil||1 Tablespoon|
|Vidalia onions||2 Large, thinly sliced|
|Purple plums||2 Large|
|Dijon mustard||2 Tablespoon|
|Tomato||1 Large, sliced|
|Alfalfa sprouts||1 Cup (16 tbs)|
To make the chicken burgers: In a large bowl, combine the chicken, parsley, cilantro, yogurt, lemon juice, garlic, soy sauce, and pepper.
Cover and refrigerate for at least 30 minutes.
Coat a grill rack or broiler pan with no-stick spray.
Preheat the grill or broiler.
Shape the chicken mixture into four 1/2 thick patties.
Cook 4" from the heat for 5 minutes.
Turn; cook for 4 minutes, or until no longer pink in the center when tested with a sharp knife.
To make the caramelizedonions: Warm the oil in a large no-stick skillet over medium-high heat.
Add the onions, reduce the heat to medium, and sprinkle with the sugar.
Cook, stirring occasionally, for 20 minutes, or until the onions are very soft.
Bring a medium saucepan of water to a boil.
Add the plums, return to a boil, and boil for 30 seconds.
Remove the plums with a slotted spoon and rinse under cold water.
Peel and finely chop the plums.
Add to the onions and cook, stirring occasionally, for 7 minutes.
Place a burger on the bottom of each bun.
Top with the mustard, onions, tomatoes, alfalfa sprouts, and the bun tops.
Serving size: Complete recipe
Calories 2252 Calories from Fat 265
% Daily Value*
Total Fat 31 g48.3%
Saturated Fat 2.5 g12.5%
Trans Fat 0 g
Cholesterol 270 mg90%
Sodium 1782.4 mg74.3%
Total Carbohydrates 350 g116.7%
Dietary Fiber 42.4 g169.7%
Sugars 124.7 g
Protein 160 g320.2%
Vitamin A 131.7% Vitamin C 455.2%
Calcium 106.4% Iron 46.7%
*Based on a 2000 Calorie diet