Healthy Eating: Southern Fried Chicken Burger

Serves: 4

Prep Time: 20 minutes

Cook Time: 34 minutes

Nutrition Score per serving: (1 burger, 1 English muffin, 1/3 cup coleslaw): 442 calories, 18 g fat (37% of calories), 0 g saturated fat, 43 g carbs, 29 g protein, 6 g fiber, 283 mg calcium, 4 mg iron, 591 mg sodium

Buttermilk and seasonings give this juicy burger the flavor of spicy fried chicken.

Ingredients
For The Coleslaw

2 tablespoons nonfat plainGreek yogurt

1 tablespoon reduced-fat mayonnaise

1 tablespoon plus 1 teaspoon apple cider vinegar

1 teaspoon sugar

¼ teaspoon celery seed

2 cups loosely packed pre-shredded coleslaw mix

Kosher salt and freshly ground black pepper to taste

For The Burgers

5 whole-wheat English muffins

¼ cup lowfat buttermilk

¼ teaspoon freshly groundblack pepper

¼ teaspoon cayenne pepper

1/8 teaspoon kosher salt1 pound lean ground chicken

6 teaspoons honey mustard

Directions
To make the coleslaw, stir together yogurt, mayonnaise, vinegar, sugar, and celery seed in a medium bowl. Add the coleslaw mix and stir well to coat. Season with salt and pepper. Cover and chill until ready to serve.

To make the burgers, tear one English muffin into chunks and add to the bowl of a food processor. Process for about 10 seconds to make medium bread crumbs. In a large bowl, stir together crumbs, buttermilk, black pepper, cayenne pepper, and salt. Add ground chicken and mix well, using your hands or a large spoon. Form into four patties about 3 ½ inches wide and three-quarters of an inch thick. Place on a lightly oiled grill and cook for 5 to 6 minutes. Flip burgers and cook 5 to 6 minutes more, or until an instant-read thermometer inserted in the center of a burger reaches 165°F. Transfer to a plate and tent with foil.

Split the remaining English muffins and lightly toast on the grill. To serve, spread one side of each muffin with 1 ½ teaspoons honey mustard. Top each with a burger, one-third cup coleslaw, and the other half of the muffin.