Recipe
Bulgur Chicken Burgers with Yogurt Sauce
Prep Time: 5 min
Cook Time: 20 min
Serves: 6
These delicious burgers are made with bulgur, keeping them juicy and healthy. The burgers can be topped with Mediterranean condiments such as tzatziki or more traditional toppings – either way, the flavour is fantastic!
Contributed By: Developed for CFC by Nancy Guppy, RD, MHSc
Ingredients
Bulgur Chicken Burgers with Yogurt Sauce:
1 lb (0.5 kg)
extra lean ground chicken
1/2 cup (125 mL)
water, boiling
1/2 cup (125 mL)
bulgur
1
egg(s), medium
1 tsp (5 mL)
mustard powder
1/4 tsp (1.25 mL)
salt
1/2 tsp (2.5 mL)
black pepper
6
lettuce, leaves
6
hamburger buns, small, multigrain
Yogurt Sauce:
1/4 cup (60 mL)
plain yogurt, 1% MF
2 tbsp (30 mL)
light mayonnaise
1/2 tsp (2.5 mL)
coriander, ground
2 tbsp (30 mL)
parsley, minced
1
tomato(es), diced
2
green onion(s)
Instructions
Bulgur Chicken Burgers with Yogurt Sauce
1
Pour ½ cup (125 mL) boiling water over dry bulgur and leave 5-10 minutes until water is absorbed.
2
Beat egg and mix with ground chicken in bowl. Sprinkle in dry mustard, pepper and salt and mix well.
3
Shape into 6 equal size patties. Store burgers in the refrigerator until ready to grill.
4
Spray BBQ grill with vegetable oil cooking spray and preheat on medium heat. Grill burgers with the lid closed until a thermometer inserted into the centre of the burger reads 165ºF (74ºC) - about 9 minutes per side.
5
To serve, place a lettuce leaf on bottom of bun and top with yogurt sauce (below). More traditional eaters can enjoy their burger with the usual accompaniments.
Yogurt Sauce
1
To make sauce stir together plain yogurt, mayonnaise and ground coriander.
2
Stir in fresh minced parsley, chopped tomato and thinly sliced green onions.