Chicken sliders

Ingredients

• 10 ounces ground chicken breast
• 1 tablespoon black pepper
• 1 tablespoon minced garlic
• 1 tablespoon balsamic vinegar
• 1/2 cup minced onion
• 1 fresh chili pepper, minced
• 1 tablespoon fennel seed, crushed
• 4 whole-wheat mini buns
• 4 lettuce leaves
• 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.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 224
Total carbohydrate: 25 g
Cholesterol: 51 mg
Dietary fiber: 3 g
Monounsaturated fat: 2 g
Protein: 22 g
Saturated fat: < 1 g
Serving size: 1 burger on bun with lettuce and tomato
Sodium: 183 mg
Total fat: 4 g

DASH Eating Plan Servings

Grains and grain products: 1
Meats, poultry and fish: 1
Vegetables: 1

Diabetes Meal Plan Choices

Meat and meat substitutes: 2
Nonstarchy vegetables: 1
Starches: 1 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Protein and dairy: 1
Vegetables: 1