• Serves: 3 meals
  • Costs: About $4.15 per burger
  • Can of pineapple rings
  • Canola oil as needed
  • 3 lean chicken burgers
  • Sprinkling of barbecue powder, onion powder and salt
  • 1 large green pepper, sliced into thin, round ringlets
  • 1 small red onion, sliced into thin round ringlets
  • 3 whole wheat Kaiser rolls or hamburger buns
  • Low-fat Thousand Island salad dressing
  1. Cook the pineapple slices on a grill pan or barbecue that has been brushed with oil. Cook, over medium-high heat for about 6 minutes on each side, or until light grill marks are made. Cook in 2 batches if needed. 

  1. Cook the burgers on the barbecue or in a large skillet, over a moderate heat. Sprinkle with barbecue powder, salt and onion powder. Cook for about 6 minutes on each side, or until the juices run clear when pierced with a knife. 

  1. Meanwhile, chop the green pepper and red onion into rings.

  1. Spread the top and bottom side of the buns with Thousand Island dressing. Top each burger with 2 to 3 slices of pineapple, and then with green pepper and red onion rings. Slice each sandwich in half. Serve with extra Thousand island dressing on the side for dipping.

Calories: 490 per burger

Food writer: Carolyn Cashen

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