Chicken burger with garden fresh pasta salad

Ground chicken makes these burgers a bit lighter than the beef version. 

CHICKEN BURGERS

½ pound ground white meat chicken

2 tablespoons prepared reduced-fat pesto sauce

1/8 teaspoon freshly ground black pepper

Dash of salt

Olive oil spray

2 hamburger rolls

1 medium tomato, sliced

Salt and freshly ground black pepper

Mix chicken, pesto, black pepper and salt together in a small bowl. Shape into burgers about 3 to 3 ½-inches round and ½ inch thick. Heat a nonstick skillet over medium-low heat. Spray with olive oil spray and saute burgers 5 minutes on each side. A meat thermometer should read 165 degrees.

Meanwhile, spray hamburger rolls with olive oil and toast in a toaster oven or under the broiler. Place cooked chicken burgers on bottom half of each roll. Place 1 tomato slice on top. Garnish the plate with extra slices. Close with top of roll and serve.

Makes 2 servings.

Nutrition per serving: 352 calories (29 percent from fat), 11.2 g fat (1.9 g saturated, 4.2 g monounsaturated), 87 mg cholesterol, 34.1 g protein, 26.7 g carbohydrates, 4.5 g fiber, 476 mg sodium.

GARDEN FRESH PASTA SALAD

¼ pound tricolor rotini, fusilli or other short cut pasta

2 scallions, sliced

½ medium cucumber, peeled and cut into ½-inch cubes (about 1 cup)

2 tablespoons reduced-fat oil and vinegar dressing

Salt and freshly ground black pepper

¼ cup snipped basil leaves

Bring 2 to 3 quarts of water to a boil in a large saucepan. Add pasta and boil 8 minutes or according to package instructions. Drain and add scallions, cucumber and dressing. Toss well. Add salt and pepper to taste. Sprinkle basil on top.

Makes 2 servings.

Nutrition per serving: 235 calories (8 percent from fat), 2.0 g fat (0.2 g saturated, 0.4 g monounsaturated), 1 mg cholesterol, 8.2 g protein, 45.7 g carbohydrates, 2.6 g fiber, 11 mg sodium.

(0) comments

Welcome to the discussion.

Keep it Clean. Please avoid obscene, vulgar, lewd, racist or sexually-oriented language.
PLEASE TURN OFF YOUR CAPS LOCK.
Don't Threaten. Threats of harming another person will not be tolerated.
Be Truthful. Don't knowingly lie about anyone or anything.
Be Nice. No racism, sexism or any sort of -ism that is degrading to another person.
Be Proactive. Use the 'Report' link on each comment to let us know of abusive posts.
Share with Us. We'd love to hear eyewitness accounts, the history behind an article.