Greek-Inspired Burgers with Herb-Feta Sauce

These healthy burgers get a Mediterranean twist with a yogurt sauce seasoned with oregano, lemon and feta cheese. Juicy tomatoes and crunchy cucumber add a taste of summer. Whole-wheat pitas provide more fiber and nutrients than regular ones. Try making sweet potato fries or a watermelon salad as a healthier side dish. Lean ground beef is an excellent source of protein, zinc, and iron. Cucumbers and tomatoes are hydrating and offer antioxidants and vitamins A & C. Nonfat Greek yogurt is also a great source of lean protein as well as calcium.

Makes: 4 servings
Time to cook: 25 minutes

Ingredients

1 cup nonfat plain Greek yogurt

¼ cup crumbled feta cheese

3 tablespoons chopped fresh oregano, divided

¼ teaspoon lemon zest

2 teaspoons lemon juice

¾ teaspoon salt, divided

1 small red onion

1 pound ground lamb or ground beef

½ teaspoon ground pepper

2 whole-wheat pitas, halved, split, and warmed

1 cup sliced cucumber

1 plum tomato, sliced

Cooking Instructions

1. Preheat grill to medium-high or pre-heat broiler to high.

2. Mix yogurt, feta, 1 tablespoon oregano, lemon zest, lemon juice and 1/4 teaspoon salt in a small bowl.

3. Cut 1/4-inch-thick slices of onion to make 1/4 cup. Finely chop more onion to make 1/4 cup. (Reserve any remaining onion for another use.) Mix the chopped onion and meat in a large bowl with the remaining 2 tablespoons oregano and 1/2 teaspoon each salt and pepper. Form into 4 oval patties, about 4 inches by 3 inches.

4. Grill or broil the burgers, turning once, until an instant-read thermometer registers 160 degrees F, 4 to 6 minute per side. Serve in pita halves, with the sauce, onion slices, cucumber, and tomato.

Nutrition per serving
375 calories; 18 grams fat; 8 grams saturated fat; 24 grams carbohydrates; 3 grams dietary fiber; 4 grams sugar; 30 grams protein; 775 milligrams sodium.

Recipe by Breana Lai Killeen, Eatingwell.com

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