February 23, recipe, PULLED CHICKEN SANDWICHES WITH RED CABBAGE SLAW

February 23, recipe
PULLED CHICKEN SANDWICHES WITH RED CABBAGE SLAW, 6 servings

Ingredients
4 cups cooked chicken shredded (precooked or cut whole chicken into pieces and boil 20t o 25 minutes)
3/4 cup ketchup
1/3 cup prepared yellow mustard (such as French's)
2 Tbsp cider vinegar

RED CABBAGE SLAW
1/2 cup buttermilk
1 tsp sugar
1/4 tsp each salt and pepper
1/2 small red cabbage, cored and thinly sliced
1 carrot, grated
1/3 cup minced fresh chives or green part of scallions
6 split, seeded hamburger buns

Directions
Combine chicken, ketchup, mustard and vinegar in a medium saucepan. Cover and cook over medium-low heat, stirring occasionally, until hot.

RED CABBAGE SLAW Meanwhile, mix buttermilk, sugar, salt and pepper in a large bowl. Toss in remaining ingredients.

Arrange open buns on plates. Mound chicken mixture on bottom halves. Top with some of the slaw; cover with bun tops. Serve remaining slaw on the side.

SIDE SUGGESTIONS:  pickles and tortilla chips.

375 calories, 3 grams fiber

February 8, Recipe, ASIAN BEAN BURGUR

February 8, Recipe
ASIAN BEAN BURGER (4 servings)

Ingredients
2 cans (15 to 16 ounces each) red kidney beans, rinsed
1/2 cup plain dry bread crumbs
1/3 cup minced scallions
1 large eg
1 Tbsp lite soy sauce
1 tsp each ground ginger and minced garlic
1 Tbsp oil

Sauce
1/4 cup light mayonnaise
1 Tbsp prepared white horseradish
1 Tbsp minced scallions
1 tsp lite soy sauce
4 hamburger buns
lettuce and sliced tomato and cucumber

Directions
Burgers: Mash beans in a medium bowl with a potato masher or fork. Stir in remaining burger ingredients until well blended. Form into 4 patties.

Heat oil in a large nonstick skillet over medium heat. Cook patties 3 to 4 minutes per side until heated through and crusty, and internal temperature registers 160 F on an instant read thermometer inserted from side into middle.

Sauce: mix ingredients in a small bowl.  Serve the burgers on buns with lettuce, tomato, cucumber and the sauce.

calories 435, fiber 10 grams