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
