Chicken Burgers with Tropical Fruit Salsa
There’s no need to give up burgers just because you’re on a heart-smart diet. These juicy chicken burgers, topped with a Caribbean-inspired tropical fruit salsa, are absolutely delicious. Complete the meal with oven-baked chips.
Ingredients
1 small pineapple
1 small mango, peeled and finely chopped
1 small red onion, finely chopped
2 tablespoons finely chopped fresh coriander
1 tablespoon fresh lemon juice
1 teaspoon canola oil
500 g ground chicken
1 large Granny Smith apple, peeled and shredded
1⁄4 cup dry breadcrumbs
4 thin slices reduced-fat Cheddar cheese
4 hamburger buns or soft rolls, preferably whole wheat, split
4 lettuce leaves
1 small mango, peeled and finely chopped
1 small red onion, finely chopped
2 tablespoons finely chopped fresh coriander
1 tablespoon fresh lemon juice
1 teaspoon canola oil
500 g ground chicken
1 large Granny Smith apple, peeled and shredded
1⁄4 cup dry breadcrumbs
4 thin slices reduced-fat Cheddar cheese
4 hamburger buns or soft rolls, preferably whole wheat, split
4 lettuce leaves
Directions
cooking time 15 mins, plus 20 mins chilling
serves 4
- Peel, core, slice and chop the pineapple (you need 2 cups) and place in a bowl. Mix in the mango, onion, coriander, lemon juice and oil. Cover and set aside.
- Mix the chicken, apple and breadcrumbs in another bowl until blended. Divide the mixture into 4 equal portions and shape into patties about 1 cm thick. Place the chicken burgers on a plate, cover, and place in the freezer for 20 minutes.
- Preheat the broiler or barbecue. Cook the chicken burgers until browned and cooked through.
- For each chicken burger, place a slice of cheese on the bottom of a hamburger bun, cover with lettuce, add a patty, top with about 1⁄2 cup tropical fruit salsa, and crown with the top of the bun.
cooking time 15 mins, plus 20 mins chilling
serves 4
Nutritional information
PER SERVING
581 calories
41 g protein
19 g total fat
6 g saturated fat
105 mg cholesterol
62 g total carbohydrate
24 g sugars
9 g fibre
715 mg sodium
To help patties keep their shape during cooking, mix and shape them from cold meat, then firm them up by chilling in the freezer for 20 minutes or in the refrigerator for 1 hour.
Source: Cook Smart for a Healthy Heart, Reader's Digest Canada
