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Chicken Burger




Source of Recipe


rick


Recipe Introduction


servings 4
points 6


List of Ingredients




1/2 cup orange juice
1 Tbsp. vegetable oil
2 large garlic cloves, finely minced
1/4 onion, finely chopped
1 tsp. dried thyme or oregano
12 oz. skinless and boneless chicken breast, pounded thin
Salt and freshly ground pepper, if desired
4 sesame seed hamburger buns, lightly toasted
4 Tbsp. ketchup (for garnish)
4 Tbsp. low-fat mayonnaise
4 tsp. yellow mustard (for garnish)
6-8 tsp. sweet pickle relish (for garnish)
4 thin onion slices (for garnish)
4 tomato slices, each 1/2 inch thick (for garnish)
4 lettuce leaves (for garnish)

Recipe



To prepare marinade, select a container that can hold chicken in one layer – either a one-gallon re-sealable plastic freezer bag or non-reactive container with tight fitting lid. In container, mix together juice, oil, garlic, onion and thyme.

Cut chicken into four equal pieces (each 3 ounces). If pieces are not fairly uniform in thickness, pound between 2 sheets of plastic wrap or waxed paper to flatten, using side of heavy, broad knife. Place chicken in container of marinade. Seal tightly. If using plastic bag, press out as much air as possible. Refrigerate at least 30 minutes or overnight, making sure bag or container lies flat. Turn bag at least once or, if using non-reactive container, turn chicken pieces.

When ready to cook, remove chicken from marinade. Wipe pieces dry using paper toweling. Grill chicken 2 minutes over grill or under oven broiler. Turn and cook until chicken is white all the way through, about 2 minutes. Immediately remove to plate. Season chicken with salt and pepper, if desired.

Place one piece of chicken on bottom half of each of four buns. Garnish each piece with ketchup, mayonnaise, mustard and pickle relish, as desired. Place one slice each onion and tomato on top, then lettuce leaf. Cover with top half of bun. Serve immediately.



Per serving: 271 calories, 7 g. fat (1 g. saturated fat), 27 g. carbohydrate, 24 g. protein, 1 g. dietary fiber, 357 mg. sodium.