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Prepare Basic Burgers: In medium bowl, with hand, mix ground chicken, carrot, green onions, and garlic up until uniformly combined. On waxed paper, shape chicken mixture into four 3 1/2- inch round patties (mix will be very soft and damp). Location patties on grill over medium heat and cook about 12 minutes or until juices run clear when center of burger is pierced with tip of knife, turning over as soon as. (If you have a grill with extensively spaced grates, you might wish to position hamburgers on a perforated grill topper to keep them intact.
) Place hamburgers on warmed buns. Serve with cucumber slices, lettuce leaves, and green onions if you like.
Each serving: About 275 calories, 30 g protein, 24 g carb, 5 g overall fat (1 g filled), 2 g fiber, 72 mg cholesterol, 310 mg salt. Teriyaki Burgers: Prepare and cook Basic Burgers as above, however in action 1, include 2 tablespoons soy sauce; 1 tablespoon skilled rice vinegar; 2 teaspoons grated, peeled fresh ginger; and 2 teaspoons Asian sesame oil to ground chicken mixture.
(Prepare burger mix prior to preparing to prevent ginger from altering texture of meat.).
Each serving: About 305 calories, 31 g protein, 26 g carb, 8 g total fat (2 g saturated), 2 g fiber, 72 mg cholesterol, 940 mg sodium. Barbecue Burgers: Prepare and cook Fundamental Hamburgers as above, however in action 1, include 2 tablespoons chili sauce, 1 tablespoon light (moderate) molasses, 2 teaspoons cayenne pepper sauce, * 2 teaspoons Worcestershire sauce, and 1/4 teaspoon salt to ground chicken mixture.
*Cayenne pepper sauce is a milder variety of hot pepper sauce that adds tang and flavor, not only heat. Each serving: About 295 calories, 31 g protein, 30 g carbohydrate, 5 g total fat (1 g saturated), 2 g fiber, 72 mg cholesterol, 715 mg sodium.
Herb Burgers: Prepare and cook Basic Burgers as above but in step 1, add 2 tablespoons finely chopped fresh dill, 1 tablespoon dried mint, 1 tablespoon fresh lemon juice, 1 teaspoon ground cumin, 1/2 teaspoon salt, and 1/8 teaspoon ground red pepper (cayenne) to ground chicken mixture.
Each serving: About 280 calories, 31 g protein, 25 g carbohydrate, 5 g total fat (1 g saturated), 2 g fiber, 72 mg cholesterol, 605 mg sodium.
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