California Chicken Burgers

1 foil pouch (7 ounces) chicken-breast meat (see note)

¼

cup finely chopped onion

¼

cup finely chopped roasted red pepper

¼

cup shredded carrots

½

cup plain bread crumbs

1 large egg

2 tablespoons light mayonnaise

2 teaspoons vegetable oil

4 sandwich thins for serving, if desired

Avocado Salsa (see note) for serving, if desired

Combine all the ingredients except the oil in a medium bowl, and mix well with your hands. Be sure to break up any large pieces of chicken.

Heat the oil in a large skillet over medium heat. Form the chicken mixture into four patties, and place in a heated pan. Cook on each side for three to four minutes, until golden brown and cooked through. Serve immediately on sandwich thins (or other bread of choice) and with Avocado Salsa if desired.

Serves four.

Cook's notes: For testing, we used Sweet Sue Premium Chicken Breast, 98 percent fat-free, but Tyson and other brands also offer chicken-breast meat in a foil pouch. Also for testing, we used Nature's Own sandwich thins, but again, there are several brands, all of which work fine in this recipe. For our Avocado Salsa recipe, visit KitchenScoop.com.

Nutrition values per serving: 279 calories (27 percent from fat), 9 g fat (1 g saturated), 34.5 g carbohydrates, 6 g fiber, 19 g protein, 77.5 mg cholesterol, 604 mg sodium.