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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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Low-cal 'shrooms up the heartiness factor of these patties, for burgers that are backyard barbecue-worthy. Ingredients:
1/4 cup lowfat plain greek yogurt |
1 teaspoon white wine vinegar |
1/2 teaspoon sugar |
1/2 small red onion, divided |
1 ripe avocado, cut into 1-inch chunks |
1 cup thinly sliced cucumber |
1 portobello cap |
1 cup frozen shelled edamame, thawed |
2 cloves garlic |
2 boneless, skinless chicken breasts (6 ounces each), quartered |
2 tablespoons reduced-sodium soy sauce |
1/4 teaspoon cayenne pepper |
1 tablespoon olive oil |
4 whole-wheat english muffins (or wholegrain buns), split |
lettuce leaves (optional) |
Directions:
1. Heat oven to 400°F. In a bowl, whisk together yogurt, vinegar and sugar. Dice half the onion; add diced onion, avocado and cucumber to yogurt mixture; toss to coat. In a food processor, process portobello, edamame, garlic and remaining half of onion until finely chopped. Add chicken, soy sauce and cayenne. Pulse until chicken is chopped and ingredients are combined, about 12 times. Form mixture into 4 patties. Heat oil in a large oven-safe skillet over high heat. Add patties and cook, turning once, until both sides are browned, 2 to 3 minutes per side. Place skillet in oven; bake until patties are cooked through, 12 to 14 minutes. Place lettuce, if desired, and patties on bottom halves of muffins; top each with 1/2 cup avocado mixture and remaining muffin half.
2. Per serving: 436 calories per serving, 20 g fat, 4 g saturated fat, 36 g carbohydrate, 7 g fiber, 31 g protein Nutritional analysis provided by Self
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