Orthodox Union
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‘Tis the Season… To Fire Up The Grill
Linda Gassenheimer
Listen to Linda's Food Talk show on OURadio.org!
Barbecued Southwestern Chicken Burgers with Quick Slaw
It’s the season—time to fire up the barbecue. Call it barbecue or call it grilling, it’s become America’s favorite way to cook. Texas barbecue expert, Don Strange, gave me some great tips for barbecue success in a recent interview.
He helped to solve one major problem I have - food sticking to the grill grates. We were talking about grilling chicken. Strange’s advice - Keep your grates clean and spray with vegetable oil, place chicken on a hot grill for 15 seconds, flip the chicken over for 15 seconds. Then, lower the heat and continue to cook. These chicken burgers are more delicate and need about 30 seconds before turning.
Another tip – use a grill partner so you can grill in advance and keep the food ready to eat. This is a large tray that sits over a small heat source (sterno or other). Place the cooked meat on the grill partner and let your guests help themselves. The food will keep for about 30 minutes this way. You can find a grill partner online or at a store that carries barbecue equipment.
All grills are different and the burgers may take a shorter or longer time to cook. Use a meat thermometer to guide you. It should read 170 degrees.
Spicy tomato salsa gives these light, juicy chicken burgers a hint of the Southwest. Cool coleslaw is a perfect side dish for burgers. Making fresh coleslaw that is tangy and crunchy is a breeze using shredded cabbage or coleslaw mix available in the produce department of the supermarket.
Look for ground chicken made from chicken breast meat only. If it just says ground chicken, then skin, fat and dark meat can be used.
During the week, I don’t always have time to fire up the grill and use a skillet or stove-top grill to cook the burgers. I have given both a grill and skillet method for cooking the chicken burgers.
Coleslaw tastes even better the second day. Double the recipe and you will have a ready-made salad for another day.
This meal contains 494 calories with 31 percent of calories from fat.
Helpful Hints:
• Shredded cabbage and carrots can be found in the produce department of the supermarket.
• Any type of sweet onion can be used.
• If pressed for time, buy coleslaw from the Deli.
• Be sure to drain the salsa to keep the hamburgers from being too wet to retain their shape.
Countdown:
• Make slaw.
• Prepare chicken burgers.
SHOPPING LIST
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy:
1 1/2-pounds ground white meat chicken
1 small jar no-sugar-added tomato salsa
1 small package whole wheat or whole grain hamburger rolls
2 medium tomatoes
1 bag washed-ready-to-eat shredded cabbage
1 bag washed-ready-to-eat shredded carrots
1 small head lettuce
1 can olive oil spray.
Staples: Mayonnaise, white distilled vinegar, red onion, sugar, salt and black peppercorns.
Listen to Linda's Food Talk show on OURadio.org!
Linda Gassenheimer is the author of fourteen cookbooks including her newest, Prevention’s Fit and Fast Meals in Minutes and Mix ‘n Match Meals in Minutes for People with Diabetes. Do you have any questions about a recipe or cooking method? Or, have you tried the recipe and added your own touch that you’d like to share. Email Linda at .(JavaScript must be enabled to view this email address). You can visit Linda on her web page at http://www.DinnerInMinutes.com.
SOUTHWESTERN CHICKEN BURGERS
1 1/2-pounds ground white meat chicken
1/2 cup no-sugar-added tomato salsa, drained
Salt and freshly ground black pepper
Olive oil spray
4 whole wheat or whole grain hamburger rolls
2 medium tomatoes, sliced
4 lettuce leaves
Mix chicken, salsa, salt and black pepper to taste together in a small bowl. Shape into burgers about 4 inches round and 1/4 to1/2 inch thick.
Barbecue Method:
Make sure grill grates are clean. Heat grill. Spray the burgers with olive oil spray and place burgers on the grates for 30 seconds. Carefully move burgers 1/4 turn with a spatula. Leave 30 seconds. Flip burgers over and grill 30 seconds and give them a 1/4 turn. This helps prevent sticking. Continue to grill the burgers another 5 minutes. A meat thermometer should read 170 degrees. All grills are different and the burgers may take a shorter or longer time to cook.
Skillet Method:
Heat a nonstick skillet over medium-high heat. Spray with olive oil spray and saute burgers 5 minutes on each side. A meat thermometer should read 170 degrees.
Meanwhile, spray hamburger rolls with olive oil spray and toast on the grill or in a toaster oven. Place cooked chicken burgers on bottom half of each roll. Place 1 tomato slice on top. Garnish the plate with extra slices of tomato. Cover the tomato with lettuce leaf. Close with top of roll and serve. Makes 4 servings.
Per serving: 331calories (15 percent from fat), 5.7 g fat (1.5 g saturated, 2.4 g monounsaturated), 96 mg cholesterol, 44.8 g protein, 24.7 g carbohydrates, 3.5 g fiber, 506 mg sodium.
QUICK COLESLAW
1/4 cup mayonnaise
1/4 cup distilled white vinegar
2 teaspoons sugar
Salt and freshly ground black pepper
1 cup thin sliced red onion
2 cups shredded carrots
4 cups washed, ready-to-eat, sliced cabbage
Mix mayonnaise, vinegar and sugar together in a large bowl. Add salt and pepper to taste. Add onion, carrots and coleslaw mix. Toss well making sure all of the cabbage is coated with the sauce. Add more salt and pepper, if needed. Set aside while chicken burgers cook. Makes 4 servings.
Per serving: 163 calories (62 percent from fat), 11.2 g fat (1.6 g saturated, 2.5 g monounsaturated), 5 mg cholesterol, 1.7 g protein, 14.1 g carbohydrates, 3.9 g fiber, 132 mg sodium.
