Meal Total (per plate): 438 cal., 18 g total fat (4 g sat. fat), 77 mg chol., 638 mg sodium, 44 g carb. (6 g fiber, 10 g sugars), 26 g pro. Exchanges: 2 starch, 3 vegetable, 3 lean meat, 1.5 fat.
Carb. per serving 30 g
Servings 4 (3½-ounce cooked patty, 1 bun, 3 tablespoons cooked onion, 1 tomato slice, 1 lettuce leaf, and 1½ teaspoons dressing each)
Prep 20 minutes Cook 17 minutes
1. Thinly slice the onion. Finely chop enough slices to make 1 tablespoon chopped onion. Set aside.
2. In a bowl combine egg, bread crumbs, blue cheese, mustard, garlic, pepper, and the finely chopped onion. Add ground chicken breast; mix well. Shape into four ¾-inch-thick patties (mixture will be slightly soft).
3. In a large skillet heat 2 teaspoons of the oil over medium heat. Carefully place patties in the skillet. Cook for 14 to 18 minutes or until done (165°F), turning once halfway through cooking.
4. Meanwhile, for caramelized onion, in a heavy large nonstick skillet heat the remaining 2 teaspoons oil over medium-low heat. Add sliced onion to skillet; cover and cook for 13 to 15 minutes or until onion is tender. Sprinkle with sugar if using. Cook, uncovered, over medium-high heat for 4 to 5 minutes more or until onion is golden brown, stirring frequently.
5. To serve, top bottom halves of buns with the patties. Spoon caramelized onion over patties. Top with salad dressing, tomato slices, lettuce leaves, and bun tops.
Per serving: 341 cal., 14 g total fat (3 g sat. fat), 77 mg chol., 519 mg sodium, 30 g carb. (3 g fiber, 7 g sugars), 22 g pro. Exchanges: 2 starch, 3 lean meat, 1 fat.
Carb. per serving 14 g Servings 4 (1¾ cups loosely packed chips each) Prep 15 minutes Bake 20 minutes Cool 30 minutes
1. Preheat oven to 300°F. Arrange oven racks so one rack is in the upper third of the oven and the other rack in the middle of the oven. Line two large baking sheets with parchment paper; set aside.
2. Wash and thoroughly dry the kale leaves. Trim tough stems and tear the leaves into pieces (should have about 8 cups torn leaves). In a large bowl toss kale with olive oil, pepper, salt, and garlic powder until leaves are coated. Arrange leaves in a single layer on baking sheets.
3. Bake for 20 to 25 minutes or until crisp, rotating pans halfway through baking time. Cool 30 minutes before serving. Divide among plates.
Per serving: 97 cal., 4 g total fat (1 g sat. fat), 0 mg chol., 119 mg sodium, 14 g carb. (3 g fiber, 3 g sugars), 4 g pro. Exchanges: 3 vegetable, 0.5 fat.