November 17, 2018
Pan-‘Fried’ Chicken Burgers

Pan-‘Fried’ Chicken Burgers

by Berkeley Wellness  

You can buy ground chicken at the supermarket, but grinding your own breast meat ensures that you won’t be getting any skin ground with the meat. Mushrooms not only lend moisture to these burgers, but they give them a rich, earthy flavor.

Serving suggestions: Keep it simple and serve these burgers on a bun, with lettuce and ketchup. Or get fancy and prepare this Corn Relish as a topping.

Ingredients

  • 2 slices (1 ounce each) firm whole-wheat sandwich bread, torn into large pieces
  • ¼ pound white or cremini mushrooms, quartered
  • ⅓ cup packed parsley leaves
  • 2 cloves garlic, peeled
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • ½ teaspoon tarragon
  • 1 pound skinless, boneless chicken breasts, cut into large chunks
  • 2 scallions, thinly sliced
  • ½ cup water
  • 1 teaspoon reduced-sodium soy sauce

Directions

  1. In a food processor, process the bread, mushrooms, parsley, garlic, salt, pepper, and tarragon until coarsely ground. Transfer to a large bowl. Do not clean the food processor bowl.
  2. Add the chicken to the food processor and pulse on and off until finely ground. Add to the bowl along with the scallions and blend well. Shape the mixture into 4 patties.
  3. In a large nonstick skillet, bring the water and soy sauce to a simmer over medium heat. Add the chicken patties and cook, turning the patties once, until richly browned and cooked through, about 7 minutes.
Makes 4 servings.

Nutrition per serving: 180 calories, 2g total fat (0g saturated), 2g dietary fiber, 9g carbohydrate, 29g protein, 485mg sodium.

A good source of: niacin, riboflavin, selenium, vitamin B12, vitamin B6.

Also see Chicken and Roasted Root Vegetables.