Chicken Burgers are healthy, are easy to prepare, and contain less than 9 grams of fat per serving. Grind 1 tablespoon of drained capers, 2 trimmed, peeled shallots, 1 pound of skinless, boneless chicken breast halves, 1/4 teaspoon of salt, and 1/4 teaspoon of black pepper in a food processor. Divide the mixture into four hand-shaped patties, and cook over medium heat for five minutes per side. Place burgers on whole-wheat buns with lettuce, tomato and mustard.
Jerk Chicken is a low-fat favorite made with spicy Jamaican flavors. In a food processor or blender, combine 1 teaspoon of finely chopped onion, 3 tablespoons of brown sugar, 4 tablespoons of soy sauce, 4 tablespoons of red wine vinegar, and 1 teaspoon of sesame oil. Also add 3 cloves of chopped garlic, 1/2 teaspoon of ground allspice, and 1 sliced habanero pepper. Blend until smooth, and save 1/4 of the juice in a reusable, refrigerated container.
Cut three skinless, boneless chicken breast halves into 1-inch thick strips. Toss the chicken with 3/4 of the sauce in a large bag and refrigerate for at least one hour. Preheat the oven’s broiler, remove the chicken from the bag, and broil in a baking dish for 10 to 15 minutes. Heat the refrigerated sauce in a pan and pour it over the cooked chicken. Serve with herb rice and grilled pineapple.
The Chicken Burger recipe is available on MyRecipes.com, and the Jerk Chicken recipe is available on AllRecipes.com.