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Cfc-(lunch)_bulgur_chicken_burgers_with_yogurt

Bulgur Chicken Burgers with Yogurt Sauce

Cuisine Style: European Cook Time: 30 mins Serves: 6 Add to my planner
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Bulgur wheat adds fibre and nutrients to traditional burgers and is not detectable.

Ingredients

1 lb (450 g) extra lean ground chicken
1/2 cup (125 mL) water, boiling
1/2 cup (125 mL) bulgur
1 egg, 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 tomatoes, diced
2 green onions

Directions

  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.

Nutritional Information

Calories: 350.0 Protein: 21.0 Fat: 15.0 Saturated Fat: 1.5 Carbohydrates: 31.0 Fibre: 4.0 Cholesterol: 90.0 Sodium: 17.0 Potassium: 1.0 Calcium: 10.0 Iron: 20.0 Vitamin A: 10.0 Vitamin C: 10.0 Vitamin B12: 8.0 Folate: 21.0

Recipe courtesy of Chicken Farmers of Canada

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