Tuesday, July 3, 2012

Buffalo Chicken Burgers

It's time to switch up what's between your buns! Try this buffalo chicken burger for your next BBQ...they are juicy, flavorful, and are a breeze to make. I served my burgers with sauteed bok choy!

Ground chicken is a great alternative to ground turkey or beef. It is super versatile depending on what spices and seasonings you use! Always check the label to see if you are buying the lean chicken or turkey products, otherwise you may be buying meat with the dark meat in it... and it will have more fat than 80% lean beef!

The lean ground chicken I picked up had 130 calories, 9 grams of fat and 22 g protein for a cooked 3 oz patty! As a reference... 80% lean beef provides 230 calories, 15 g of fat, and 22 g protein while 90% lean provides 200 calories and 10 g of fat.  93% lean turkey provides 150 calories, and 7 g fat (also a great choice).

Now I know that the leaner cuts of ground beef are more expensive, but I think its worth the investment! Try using less meat in your cooking to make it fit into your budget! For example... making a casserole? Add extra frozen vegetables and scale back the meat. Making chili? Add more beans and less meat. These tips help add fiber to your meals and keep extra cash in your pocket!

Buffalo Chicken Burgers
Serves 4

1 pound of lean ground chicken
1/3 cup Franks Red Hot Sauce
1/2 cup reduced-fat blue cheese crumbles
4 whole wheat buns (I used flax 100 calorie deli thins)
Lettuce, sliced tomatoes, and red onion to garnish

Preheat the grill. Combine meat, buffalo sauce, and blue cheese in a bowl. Separate into 4 patties. Grill for 5 minutes per side. Assemble burgers and serve with additional Buffalo sauce.

Nutrition facts: 1 burger and bun
315 calories, 20 g carbohydrates, 29 g protein, 14 g fat (4 g saturated), 4 g fiber

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