EatingWell Healthy Burger Recipes
Feta and spinach not only add great flavor to these Greek-inspired burgers, but also provide moisture and texture to lean ground bison. The yogurt sauce is a perfect condiment, with much less fat than regular mayonnaise.
Makes: 4 servings Active time: 35 minutes Total: 35 minutes Heart Health Diabetes Weight Loss Gluten Free Feta and spinach not only add great flavor to these Greek-inspired burgers, but also provide moisture and texture to lean ground bison. The yogurt sauce is a perfect condiment, with much less fat than regular mayonnaise.
1 pound ground bison 1/2 cup cooked spinach, squeezed dry 1/2 cup crumbled feta cheese, preferably sheep’s-milk 2 teaspoons chopped fresh dill 1 teaspoon chopped fresh oregano 1 teaspoon ground cumin 1 teaspoon minced garlic 3/4 teaspoon kosher salt 1/2 teaspoon freshly ground pepper Yogurt Sauce 3/4 cup nonfat or low-fat Greek-style plain yogurt (see Tips) 1 teaspoon freshly grated lemon zest 2 teaspoons lemon juice 1 teaspoon chopped fresh dill 1 teaspoon chopped fresh mint Pinch of kosher salt Freshly ground pepper to taste 4 French rolls or 4-inch pieces of baguette, preferably whole-wheat, split and toasted 16 thin slices English cucumber 8 slices vine-ripened tomato 4 thin round slices red onion 1. Preheat grill to medium-high. 2. Place bison, spinach, feta, 2 teaspoons dill, oregano, cumin, garlic, 3/4 teaspoon salt and 1/2 teaspoon pepper in a large mixing bowl. Gently combine without overmixing. Form into 4 oval-shaped patties roughly the size of the rolls. 3. Oil the grill rack (see Tips, below). Grill the burgers until an instant-read thermometer inserted into the center registers 155°F, 5 to 6 minutes per side. 4. To prepare yogurt sauce: Combine yogurt, lemon zest and juice, 1 teaspoon dill and mint in a small bowl. Season with a pinch of salt and pepper. 5. Assemble the burgers on rolls with the yogurt sauce, cucumber, tomato and onion. Per serving: 392 calories; 16 g fat (6 g sat, 1 g mono); 68 mg cholesterol; 30 g carbohydrate; 35 g protein; 6 g fiber; 671 mg sodium; 458 mg potassium. Nutrition bonus: Vitamin A (45% daily value), Vitamin C (30% dv), Iron (25% dv), Calcium (16% dv). Carbohydrate servings: 11/2 Exchanges: 2 starch, 1 vegetable, 4 lean meat, 1/2 fat
