YUMMY AND HEALTHY RECIPE ALERT: Asian Chicken burgers with wasabi ketchup! :)
ASIAN CHICKEN BURGERS WITH WASABI KETCHUP
Serves 4
Prep time: 10 minutes
Cook time: 10-12 minutes
1 pound ground chicken or turkey breast (I'm using chicken tonight)
1/4 cup chopped fresh cilantro
2 cloves garlic, minced
1 teaspoon reduced-sodium soy sauce
1 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon black pepper
Cooking spray
4 tablespoons ketchup
1 teaspoon wasabi paste
4 whole-wheat rolls
1. In a large bowl, combine first 7 ingredients well. Shape mixture into 4 patties, each about 1 inch thick.
2. Coat a large grill pan or griddle with cooking spray and set pan over medium heat. When pan is hot, add burgers and cook 5-6 minutes per side, until cooked through.
3. Meanwhile, mix ketchup and wasabi paste well in a small bowl.
4. Place burgers on whole-wheat rolls and top with ketchup mixture.
Nutrition score per serving (1 burger, 1 tablespoon wasabi ketchup): 261 calories, 31% fat (9 g; 2.3 g saturated), 41% carbs (27 g), 28% protein (18 g), 4 g fiber, 57 mg calcium, 1.4 mg iron, 792 mg sodium.
I'm making this for dinner tonight. I'll be sure to let you all know how it turns out.
Serves 4
Prep time: 10 minutes
Cook time: 10-12 minutes
1 pound ground chicken or turkey breast (I'm using chicken tonight)
1/4 cup chopped fresh cilantro
2 cloves garlic, minced
1 teaspoon reduced-sodium soy sauce
1 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon black pepper
Cooking spray
4 tablespoons ketchup
1 teaspoon wasabi paste
4 whole-wheat rolls
1. In a large bowl, combine first 7 ingredients well. Shape mixture into 4 patties, each about 1 inch thick.
2. Coat a large grill pan or griddle with cooking spray and set pan over medium heat. When pan is hot, add burgers and cook 5-6 minutes per side, until cooked through.
3. Meanwhile, mix ketchup and wasabi paste well in a small bowl.
4. Place burgers on whole-wheat rolls and top with ketchup mixture.
Nutrition score per serving (1 burger, 1 tablespoon wasabi ketchup): 261 calories, 31% fat (9 g; 2.3 g saturated), 41% carbs (27 g), 28% protein (18 g), 4 g fiber, 57 mg calcium, 1.4 mg iron, 792 mg sodium.
I'm making this for dinner tonight. I'll be sure to let you all know how it turns out.
