fbpx

Bulgur Chicken Burgers with Yogurt Sauce

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!
Serves: 6
Prep Time: 5 min
Cook Time: 20 min

Ingredients

Bulgur Chicken Burgers

1 lb extra lean ground chicken
1/2 cup water, boiling
1/2 cup bulgur
1 egg(s), medium
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 coriander, ground
2 tbsp parsley, minced
1 tomato(es), diced
2 green onion(s)

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  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 make sauce stir together plain yogurt, mayonnaise and ground coriander. Stir in fresh minced parsley, chopped tomato and thinly sliced green onions.

  6. To serve, place a lettuce leaf on bottom of bun and top with yogurt sauce. More traditional eaters can enjoy their burger with the usual accompaniments.

Helpful Tip

Bulgur wheat adds fibre and nutrients to traditional burgers and is not detectable.

Nutrition Info

Per 210 g serving Amount
Calories340
Protein21 g
Fat15 g
Saturated Fat2 g
Carbohydrate31 g
Fibre4 g
Sugar5 g
Cholesterol85 mg
Sodium400 mg
Per 210 g serving % Daily Value
Potassium8
Calcium10
Iron20
Vitamin A2
Vitamin C15
Vitamin B67
Vitamin B127
Folate25
Zinc11