Bulgur Chicken Burgers with Yogurt Sauce
These delicious burgers are made with bulgur, keeping them juicy and healthy.
Print
Pin
Email
Share
Servings: 6
Ingredients
Bulgur Chicken burger with Yogurt Sauce:
- 1 lb extra lean ground chicken
- 1/2 cup water boiling
- 1/2 cup bulgur
- 1 medium egg
- 1 tsp mustard powder
- 1/4 tsp salt
- 1/2 tsp black pepper
- 6 lettuce leaves
- 6 hamburger buns small, multigrain
Yogurt Sauce:
- 1/4 cup plain yogurt 1% MF
- 2 Tbsp light mayonnaise
- 1/2 tsp ground coriander
- 2 Tbsp fresh parsley minced
- 1 tomato diced
- 2 green onions thinly sliced
Instructions
Bulgur Chicken Burgers with Yogurt Sauce:
- Pour 1/2 cup (125 mL) boiling water over dry bulgur and leave 5-10 minutes until water is absorbed.
- Beat egg and mix with ground chicken in bowl. Sprinkle in dry mustard, pepper and salt and mix well.
- Shape into 6 equal size patties. Store burgers in the refrigerator until ready to grill.
- 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.
- 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:
- To make sauce stir together plain yogurt, mayonnaise and ground coriander.
- Stir in fresh minced parsley, chopped tomato and thinly sliced green onions.
Nutrition Facts
Bulgur Chicken Burgers with Yogurt Sauce
Serving Size
1 burger
Amount per Serving
Calories
310
% Daily Value*
Fat
10
g
15
%
Saturated Fat
3
g
19
%
Trans Fat
1
g
Polyunsaturated Fat
3
g
Monounsaturated Fat
4
g
Cholesterol
94
mg
31
%
Sodium
422
mg
18
%
Potassium
649
mg
19
%
Carbohydrates
34
g
11
%
Fiber
4
g
17
%
Sugar
4
g
4
%
Protein
21
g
42
%
Vitamin A
2158
IU
43
%
Vitamin C
10
mg
12
%
Calcium
120
mg
12
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.