• Serves
    4
  • 224
    Calories

Dietician's Tip: Ask the butcher to grind skinless chicken breast to ensure leaner meat with less saturated fat.

Ingredients

  • 10 ounces ground chicken breast
  • 1 tablespoon black pepper
  • 1 tablespoon minced garlic
  • 1 tablespoon balsamic vinegar
  • 1/2 cup minced onion
  • 1 fresh chili pepper, minced
  • 1 tablespoon fennel seed, crushed
  • 4 whole-wheat mini buns
  • 4 lettuce leaves
  • 4 tomato slices

Directions

Mix first 7 items together and refrigerate for 1 hour. Form into 4 patties. Grill or broil in oven until a minimum internal temperature of 165 F is reached.

Serve on small whole-wheat buns with lettuce and tomato.

Nutritional analysis per serving

Serving size: 1 burger on bun with lettuce and tomato

  • Calories 224
  • Cholesterol 51 mg
  • Monounsaturated fat 2 g
  • Saturated fat < 1 g
  • Sodium 183 mg
  • Total carbohydrate 25 g
  • Dietary fiber 3 g
  • Protein 22 g
  • Serving size 1 burger on bun with lettuce and tomato
  • Total fat 4 g
  • Grains and grain products 1
  • Meats, poultry and fish 1
  • Vegetables 1
  • Carbohydrates 1
  • Protein and dairy 1
  • Vegetables 1
  • Meat and meat substitutes 2
  • Nonstarchy vegetables 1
  • Starches 1 1/2
Last Updated: 01-15-2019
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