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!


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)


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.