Asian Chicken Burgers with Wasabi Ketchup

Guilt-free burgers from Shape magazine, April 2006

Asian Chicken Burgers with Wasabi Ketchup

Serves 4 Prep time 10 minutes Cook time 6-12 minutes

1 lb ground chicken or turkey breast (I used purdue 99% fat free turkey breast)

1/4c chopped fresh cilantro

2 cloves garlic, minced

1 tsp reduced-sodium soy sauce

1 tsp ground cumin

1/2 tsp salt

1/4 tsp black pepper

cooking spray

4 tbsp ketchup

1 tsp wasabi paste

1. In a large bowl combine first 7 ingredients well. Shape into 4 patties, each about 1 inch thick.

2. coat a large grill pan or griddle (or use your george foreman grill) with cooing spray and set over medium heat. When pan/grill is hot, add burgers and cook 5-6 minutes each side (5-6 minutes total on the foreman) until cooked through.

3. mean while mix ketchup and wasabi paste well in a small bowl.

Serve burgers on whole wheat rolls (or just with a lot of vegetables) and 1 tbsp ketchup mixture.

1 burger & 1 tbsp wasabi ketchup:

261 calories

9g fat

27g carbs

18g protein

4g fiber

57mg calcium

1.4mg iron

792mg sodium

Those numbers seem odd to me, seems a little high in carbs for the ingredients and low in protein, when I made a similar meatloaf recipe one serving was 29g of protein and 9g carbs.... Anyhow - my family liked these and it is an easy recipe to make ahead and put the burgers into plastic baggies for later meals.