By Mayo Clinic Staff

Dietitian's tip:

Ask the butcher to grind skinless chicken breast to ensure leaner meat with less saturated fat.

Number of servings

Serves 4
  1. Diabetes meal plan
  2. DASH diet
  3. Heart-healthy
  4. Weight management
  5. Healthy-carb

Ingredients

  1. 10 ounces ground chicken breast
  2. 1 tablespoon black pepper
  3. 1 tablespoon minced garlic
  4. 1 tablespoon balsamic vinegar
  5. 1/2 cup minced onion
  6. 1 fresh chili pepper, minced
  7. 1 tablespoon fennel seed, crushed
  8. 4 whole-wheat mini buns
  9. 4 lettuce leaves
  10. 4 tomato slices

Directions

Mix first 7 items together and refrigerate for 1 hour. Form into 4 patties. Grill or broil in oven until a minimum internal temperature of 165 F is reached.

Serve on small whole-wheat buns with lettuce and tomato.

Nutritional analysis per serving

Serving size: 1 burger on bun with lettuce and tomato

  • Total carbohydrate 25 g
  • Dietary fiber 3 g
  • Sodium 183 mg
  • Saturated fat < 1 g
  • Total fat 4 g
  • Trans fat Trace
  • Cholesterol 51 mg
  • Protein 22 g
  • Monounsaturated fat 2 g
  • Calories 224
  • Added sugars 0 g
  • Total sugars 6 g

Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.

Jan. 15, 2019