California Avocado season has ended.

Grilled Chicken Burgers with California Avocado & Mango Salsa

Total time:

40 min

Prep time:

30 min

Cook time:

10 min

Grilled Chicken Burgers with California Avocado & Mango Salsa

Share:

This dish is totally versatile. It is delicious served as is or without the whole-wheat sandwich thin, for a lower-carb, lower-calorie meal. You can also slice the chicken and serve in lettuce cups, or over a bed of lettuce, sprinkling the avocado mango salad on top. The California Avocado Mango Salad is versatile too and also pairs well with pork tenderloin, seafood or even as a black bean topper. California Avocados are naturally sodium-free, cholesterol-free and sugar-free, making them a nutritious and tasty topper for any burger. California Avocados can act as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients, such as alpha- and beta-carotene, as well as lutein, in foods that are eaten with the fruit.

Ingredients

Serves: 4

Grilled Chicken Burgers
Zest of 2 limes, finely grated
1 lime, juice only
2 tsp. Dijon mustard
2 tsp. high heat oil, like canola, rice bran or grapeseed oil
2 cloves garlic, smashed
1/4 tsp. ground black pepper (or to taste)
1 lb. trimmed boneless skinless chicken breasts, cut into 4 equal pieces
1/4 tsp. sea salt
4 100% whole wheat sandwich thins
California Avocado & Mango Salad (see recipe below)
California Avocado & Mango Salsa
1 ripe, Fresh, California Avocado, seeded, peeled and diced into small chunks
1/2 lime, juice only
1 large mango, diced into small chunks (about 1 cup)
As needed Ground black pepper to taste
As needed Sea salt, to taste

As with all fruits and vegetables, wash avocados before cutting.
Check out our tips for how to choose and use California Avocados.

Instructions

Grilled Chicken Burgers:

  1. Combine the lime zest and juice, mustard, oil, garlic and pepper in a medium container.
  2. Pound the chicken pieces into 1/3-inch thickness.
  3. Coat the chicken in the marinade.
  4. Cover and refrigerate for at least 2 hours, up to overnight.
  5. When you are ready to cook the chicken, preheat the grill on medium, about 350-400 degrees F. Lightly oil the grill.
  6. Sprinkle the sea salt all over the chicken.
  7. Grill the chicken on one side until opaque halfway up the sides, about 7 minutes. Turn the chicken and cook through, about 3 minutes.
  8. Place each grilled chicken piece on the bottom half of the sandwich thins. Top with the California Avocado & Mango Salad and top half of sandwich thin.

Mango Salsa:

  1. In a medium bowl, coat the avocado in the lime juice.
  2. Stir in the mango, pepper and sea salt.

Serving suggestion: Serve with lime wedges and your favorite condiments, like light mayonnaise or mustard.

Beverage pairing: Plain, unsweetened coconut water on ice with fresh lime juice.

* Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

Nutrition information per serving
Calories 390; Total Fat 13 g (Sat 2 g, Trans 0 g, Poly 2 g, Mono 7 g); Cholesterol 95 mg; Sodium 510 mg; Potassium 550 mg; Total Carbohydrates 30 g; Dietary Fiber 8 g; Total Sugars 6 g; Protein 41 g; Vitamin A 357 IU; Vitamin C 17 mg; Calcium 71 mg; Iron 2.6 mg; Vitamin D 6 IU; Folate 66 mcg; Omega 3 Fatty Acid 0.3 g

% Daily Value*: Vitamin A 8%; Vitamin C 30%; Calcium 8%; Iron 15 %

Avocado and Mango Salsa only: Calories 90; Total Fat 6 g (Sat 1 g, Trans 0 g, Poly 0.5 g, Mono 3.5 g); Cholesterol 0 mg; Sodium 50 mg; Potassium 240 mg; Total Carbohydrates 7 g; Dietary Fiber 3 g; Total Sugars 4 g; Protein <1 g; Vitamin A 328 IU; Vitamin C 13 mg; Calcium 9 mg; Iron 0.3 mg; Vitamin D 0 IU; Folate 45 mcg; Omega 3 Fatty Acid 0.1 g

% Daily Value*: Vitamin A 6%; Vitamin C 20%; not a significant source of calcium or iron

Chicken Burger with Sandwich Thins: Calories 310; Total Fat 7 g (Sat 1.5 g, Trans 0 g, Poly 1.5 g, Mono 3 g); Cholesterol 95 mg; Sodium 470 mg; Potassium 310 mg; Total Carbohydrates 22 g; Dietary Fiber 5 g; Total Sugars 2 g; Protein 40 g; Vitamin A 29 IU; Vitamin C 3 mg; Calcium 63 mg; Iron 2.3 mg; Vitamin D 6 IU; Folate 21 mcg; Omega 3 Fatty Acid 0.2 g

% Daily Value*: Vitamin A 0%; Vitamin C 6%; Calcium 6%; Iron 15 %

Chicken Burger with Lettuce and Mango Salsa: Calories 300; Total Fat 12 g (Sat 2 g, Trans 0 g, Poly 2 g, Mono 7 g); Cholesterol 95 mg; Sodium 290 mg; Potassium 570 mg; Total Carbohydrates 9 g; Dietary Fiber 3 g; Total Sugars 4 g; Protein 36 g; Vitamin A 428 IU; Vitamin C 17 mg; Calcium 34 mg; Iron 1.6 mg; Vitamin D 5.8 IU; Folate 54 mcg; Omega 3 Fatty Acid 0.3 g

% Daily Value*: Vitamin A 8%; Vitamin C 30%; Calcium 4%; Iron 8 %

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

About the author

Award-winning registered dietitian nutritionist, Cordon Bleu-certified chef and best-selling author Michelle Dudash has created the award-winning recipes for busy moms struggling to feed their families nourishing meals while the clock is ticking. As an on-the-go working mom herself, Michelle understood early on that it is possible to cook like a chef while eating like a nutritionist, which is where the idea materialized for her first book, Clean Eating for Busy Families (Fair Winds Press). In January 2016, Michelle launched her online program Clean Eating Cooking School: Monthly Meal Plans Made Simple.



Michelle is a brand advocate. Their content on the California Avocado Commission website and/or blog is part of their partnership with our organization.

Comments

(0 Ratings)