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.
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.
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.