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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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Condiments deliver flavor but often a lot of calories. A light yogurt sauce supplies healthy zip. Ingredients:
6 ounces nonfat plain greek yogurt |
4 ounces hothouse cucumbers (unpeeled), coarsely grated (about 1/2 cup) |
1/2 clove garlic, crushed to a paste |
1 teaspoon fresh lemon juice |
1 pound lean ground beef (93 percent or 95 percent lean) |
4 ounces zucchini, finely diced (about 1 cup) |
1/2 cup crumbled reduced-fat feta |
1/3 cup finely diced red onion |
1/2 teaspoon dried marjoram |
1/2 teaspoon salt |
1/4 teaspoon freshly ground black pepper |
vegetable oil cooking spray |
1 jar (7 ounces) roasted red peppers, drained |
4 sourdough rolls, split |
shredded romaine (optional) |
sliced cucumber (optional) |
Directions:
1. In a bowl, combine yogurt, cucumbers, garlic and juice; set aside. In another bowl, mix beef, zucchini, feta, onion, marjoram, salt and pepper. Form beef mixture into four 3/4-inch-thick patties. Coat a grill pan or grill rack with cooking spray. Grill patties over medium-high heat, flipping once, about 5 minutes each side, until internal temperature reaches 160°F. Divide roasted peppers evenly among bottom roll halves; top with 1 burger, 1/4 yogurt sauce and lettuce and cucumber, if desired. Top each with other half of roll.
2. Per serving: 459 calories, 11 g fat, 5 g saturated fat, 46 g carbohydrate, 2 g fiber, 40 g protein Nutritional analysis provided by Self
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