Lunch: Texas Chicken Burgers

Ingredients

1 pound ground chicken meat
2 green onions, chopped
1 small (5-ounce) zucchini, shredded
1 medium carrot, shredded
1 tablespoon chili powder
1/4 teaspoon ground cumin
1/8 teaspoon ground red pepper (cayenne)
3/4 teaspoon salt
1 can (16-ounce) vegetarian baked beans
1 tablespoon prepared mustard
1 tablespoon light molasses
4 whole-grain sandwich rolls, each cut horizontally in half
Lettuce leaves, sliced tomato, and mustard (optional)

Instructions

In medium bowl, combine ground chicken, green onions, zucchini, carrot, chili powder, cumin, ground red pepper, and 3/4 teaspoon salt just until blended but not over mixed. On waxed paper, shape mixture into four 3 1/2-inch round patties, pressing firmly; set aside. In 1-quart saucepan, over medium heat, heat beans, mustard, and molasses to boiling. Meanwhile, spray heavy 12-inch skillet with nonstick cooking spray. Heat skillet over medium-high heat until very hot but not smoking. Add patties to hot skillet and cook 5 minutes. Turn patties and cook until no longer pink inside (internal temperature should reach 165 degrees F.). Top bottom half of each roll with lettuce, then with a patty; add tomato slice and dollop of mustard if you like. Replace top half of rolls. Serve with 3-bean salad.
Nutritional Analysis (per serving with sides): Calories 429; Total Fat 10g; Saturated Fat 3g; Cholesterol 92mg; Sodium 1037mg; Total Carbohydrate 51g; Dietary Fiber 10g; Protein 34g
Nutritional Analysis (per serving without sides): Calories 330; Total Fat 11g; Saturated Fat 2. 5g; Cholesterol 100mg; Sodium 870mg; Total Carbohydrate 33g; Dietary Fiber 7g; Sugars 5g; Protein 27g