With Memorial Day around the corner, many are planning to fire up the grill for their celebrations.
If you are looking for something different from a classic beef burger, Inpatient Dietitian Amy Ansaldo, RD, LD, has mastered a healthier alternative: chicken burgers with a sugar- and salt-free coating that mimics barbecue sauce.
“I made this recipe during a food and lifestyle competition where we could not use real sugar or high-fructose corn syrup,” Ansaldo said. “This sauce fits that rule while still tasting like a real barbecue sauce.”
In addition to the homemade sauce, using chicken for the burgers instead of beef provides several health benefits. Ground chicken is a high-quality protein, with lower calories and fat, helping with muscle repair, immune function, lowered cholesterol and weight management.
“Barbecue” Chicken Burgers
Ingredients
Serves 4
Prep Time: 15 minutes
Total Time: 20 minutes
- 1 lb ground chicken
- ½ cup of rolled oats
- 3 tbsp of tomato paste
- 1 to 2 tbsp of white vinegar
- 1 to 2 tbsp of honey
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp onion powder
- Black pepper to taste
Instructions
Step 1. In a medium bowl, mix tomato paste, vinegar, honey and spices until combined. Add in oats, mix, and set aside.
Step 2. Preheat the grill to medium heat.
Step 3. Combine ground chicken with oat mixture. Mix thoroughly.
Step 4. Form 4 patties to desired size. (Chicken is very lean, so patties will shrink less than ground beef.) Brush the patties with olive oil and cook 5 minutes per side.
Step 5. Serve on a bun or as is.