Irritable Bowel Syndrome Message Boards

I suddenly remembered this recipe which I love! It is from Cooking Light. Use reduced fat PB and the fat will be quite tolerable.

Chicken Burgers with Peanut Sauce

No recipe can offer too much flavor for Assistant Food Editor Ann Taylor Pittman. Her burger is made spicy with Thai chile paste and rounded out with a sweet, creamy Thai-style peanut sauce. Onion sprouts, which look similar to alfalfa sprouts, have a pungent bite. You can find them next to the alfalfa sprouts in many supermarkets.

Sauce:
2 tablespoons peanut butter (use reduced fat skippy)
2 teaspoons low-sodium soy sauce
1 1/2 teaspoons dark sesame oil
1 teaspoon water
1 teaspoon rice vinegar
1 garlic clove, minced

Burgers:
1/2 cup finely chopped green onions (chop first!)
1 tablespoon chile paste with garlic
2 teaspoons grated peeled fresh ginger
2 teaspoons low-sodium soy sauce
1/4 teaspoon salt
1 pound skinless, boneless chicken breast, chopped
Cooking spray
4 (2-ounce) sandwich rolls with sesame seeds
1 cup onion sprouts or alfalfa sprouts

To prepare sauce, combine first 6 ingredients, stirring with a whisk until smooth.
Prepare grill.

To prepare burgers, place onions and next 5 ingredients (onions through chicken) in a food processor; process until coarsely ground. Divide mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty.

Place patties on a grill rack *coated with cooking spray*; grill 4 minutes on each side or until done. Place rolls, cut sides down, on grill rack; grill 1 minute or until toasted. Place 1 patty on bottom half of each roll; top each serving with 1/4 cup sprouts, about 1 tablespoon sauce, and top half of roll. Yield 4 servings.

Yield: Makes 4 servings

CALORIES 341 (28% from fat); FAT 10.6g (satfat 3.2g, monofat 3.5g, polyfat 3.3g); PROTEIN 28.5g; CARBOHYDRATE 32.8g; FIBER 2.5g; CHOLESTEROL 49mg; IRON 2.7mg; SODIUM 769mg; CALCIUM 67mg;
Cooking Light, JUNE 2003

The sauce is so good! Serve with rice and veggies and teh fat amount should be fine unless PB specifically bothers you.

--------------------
IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!

Print Remind Me Notify Moderator