Use boneless skinless chicken breasts for these burgers. While grinding the meat yourself is an extra step, it yields a far better burger. However, if you’re in a hurry, pre-ground chicken works well too. You can adjust the spiciness by adjusting the amount of hot sauce used in the baste and in the burgers, but don’t skimp on the blue cheese dressing and pickled veggies!! These burgers are also terrific served open faced for more calorie savings.
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½ Slice 100% Whole Wheat Sandwich Bread torn into pieces
2 T skim or 2% Milk
1 ½ Lb boneless, skinless chicken breast
½ yellow onion, chopped
2 cloves garlic, minced
1 T soy sauce
2 t cayenne pepper, or more to taste
2 t ground dry mustard
2 t Frank’s Red Hot Sauce, or less to taste
¼ Cup parsley, minced
Finishing baste for burgers made with 1 T Frank’s Red hot combined with 1 t olive oil
PICKLED VEGETABLE INGREDIENTS:
1 ea carrot, peeled and cut into thin strips
1 ea cucumber, peeled and cut into thin strips
2 ribs celery, cut into thin strips
1 ea red bell pepper, cut into thin strips
¼ C rice wine vinegar
2 t sugar
whole wheat hamburger buns
light blue cheese dressing
Prepare pickled vegetables: Combine all vegetable ingredients in a bowl and toss gently. Set aside
Prepare chicken burgers: Pulse the bread in the food processor to coarse crumbs. Add milk and pulse gently. Remove from work bowl and set aside. Cut chicken into 1” pieces and pulse in food processor until uniformly chopped. Remove from work bowl and set aside. Pulse onion and garlic in food processor until chopped fine. Add to ground chicken breast. Add soy sauce, mustard, cayenne, parsley and hot sauce. Using your hands, mix gently until thoroughly combined. Gently mix in bread crumb milk mixture.
Divide meat into 4 portions and form into 1” thick patties. Refrigerate 30 minutes while you prepare grill.
Pre-heat grill to high. Clean and lightly oil cooking grate. Brush burgers with oil or spray lightly with pan spray. Season patties with S & P. Place burgers on grill and cook, turning only after a good sear has been achieved on the original side, 5-6 minutes. Flip and finish cooking on the second side until internal temperature reaches 160-165 on an instant read thermometer. Before removing from grill, baste burgers with hot sauce baste mixture if desired.
Assemble Burgers: Place a burger on bottom half of whole wheat bun. Top with pickled veggies and light blue cheese dressing. Top with bun top and serve passing additional Frank’s Red and blue cheese dressing on the side.
INGREDIENTS FOR BLUE CHEESE DRESSING:
1 clove garlic, finely minced
1 C Greek non-fat yogurt
¼ C low fat mayo
2 T buttermilk or skim milk
2 T extra virgin olive oil
salt and freshly ground black pepper
1 T Dijon mustard
Pinch granulated sugar
1/2 C Blue cheese
Make the Blue Cheese dressing: Whisk together the garlic, yogurt and buttermilk in a small bowl. Add olive oil, salt and pepper. Mix well. Add Dijon mustard and pinch of sugar. Mix thoroughly. Add Crumbled blue cheese and mix gently to form a smooth but slightly lumpy dressing. Set aside.