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Chicken BurgersChicken Burgers

Prepared by: Tammy Roberts,
Nutrition Specialist,
University of Missouri Extension

June 19, 2016

 

Yield: Makes 4 servings (1 burger per serving)

 

Ingredients:

  • 1/4 small bell pepper
  • 1/4 small red onion
  • 1 pound lean ground chicken, turkey or beef
  • 1 teaspoons garlic powder
  • 1 teaspoons onion powder
  • 1/2 teaspoon dried parsley flakes
  • 1 teaspoon ground black pepper
  • 1/2 teaspoon salt
  • 1 tablespoon canola oil
  • 1/4 cup water

 

Preparation:

  1. Rinse and finely chop bell pepper and onion.
  2. In a medium bowl, combine bell pepper, onion, ground meat, garlic powder, onion powder, parsley, salt and pepper.
  3. Divide mixture into 4 pieces. Form pieces into patties about 4 inches across.
  4. In a large skillet over medium heat, heat oil. Add burgers. Cook until browned on both sides, about 5 minutes per side.
  5. Add water to the pan. Cover and cook until the burgers reach 165F, about 10 minutes more.

 

Nutrition information per serving

Calories: 201

Total Fat: 13g

Saturated Fat: 3g

Protein: 20g

Carbohydrate: 3g

Fiber: 1g

Sodium: 360mg


 

 

Source: Share Our Strength’s Cooking Matters Program

 

 

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


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Last update: Monday, June 20, 2016