Your Basic Chicken Burger

Here’s your chicken burger, straight up, plus three suggestions for jazzing it up.

PREP: 20 minutes      GRILL: 12 to 14 minutes

MAKES: 4 burgers

1 pound ground chicken breast

1 medium carrot, peeled and grated (½ cup)

2 green onions, finely chopped

1 garlic clove, crushed with garlic press

4 hamburger buns, split and toasted

sliced cucumber, lettuce leaves, and green onion (optional)

1. Prepare outdoor grill for direct grilling over medium heat, or lightly spray a ridged grill pan with nonstick cooking spray, then heat on medium until hot.

2. In medium bowl, combine ground chicken, carrot, green onions, and garlic (mixture will be very soft and moist). On waxed paper, shape mixture into four 3 ½-inch patties.

3. Place patties on hot grill rack or pan. If grill has widely spaced grates, place burgers on perforated grill topper to keep them intact. Grill, turning once, until juices run clear when center of burger is pierced with tip of knife, 12 to 14 minutes. (An instant-read thermometer inserted horizontally into center should register 170°F.)

4. Place burgers on buns. Serve with cucumber, lettuce, and green onions, if you like.

EACH BURGER: About 275 calories, 30g protein, 24g carbohydrate, 5g total fat (1g saturated), 72mg cholesterol, 310mg sodium

TERIYAKI CHICKEN BURGERS:Prepare basic burgers as directed, but add 2 tablespoons soy sauce, 1 tablespoon seasoned rice vinegar, 2 teaspoons grated, peeled fresh ginger, and 2 teaspoons Asian sesame oil to ground chicken mixture in step 2. (Prepare burger mixture just before cooking to prevent ginger from changing texture of meat.)

EACH TERIYAKI CHICKEN BURGER: About 305 calories, 31g protein, 26g carbohydrate, 8g total fat (2g saturated), 72mg cholesterol, 940mg sodium

BARBECUE CHICKEN BURGERS:Prepare basic burgers as directed, but add 2 tablespoons chili sauce, 1 tablespoon light (mild) molasses, 2 teaspoons cayenne pepper sauce, 2 teaspoons Worcestershire sauce, and ¼ teaspoon salt to ground chicken mixture in step 2.

EACH BARBECUE CHICKEN BURGER: About 295 calories, 31g protein, 30g carbohydrate, 5g total fat (1g saturated), 72mg cholesterol, 715mg sodium

HERB CHICKEN BURGERS:Prepare basic burgers as directed, but add 2 tablespoons finely chopped fresh dill, 1 tablespoon dried mint, 1 tablespoon fresh lemon juice, 1 teaspoon ground cumin, ½ teaspoon salt, and teaspoon ground red pepper (cayenne) to ground chicken mixture in step 2.

EACH HERB CHICKEN BURGER: About 280 calories, 31g protein, 25g carbohydrate, 5g total fat (1g saturated), 72mg cholesterol, 605mg sodium