MAIN DISH
SOUTHWESTERN CHICKEN BURGERS
• ¾ pound ground white-meat chicken
• ¼ 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 ¼- to ½-inch thick.
Heat a nonstick skillet over medium-high. Spray with oil and sauté 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.
