Bulgur Chicken Burgers with Yogurt Sauce
Ingredients
Bulgur Chicken Burgers
Yogurt Sauce
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
Pour ½ cup (125 mL) boiling water over dry bulgur and leave 5-10 minutes until water is absorbed.
Beat egg and mix with ground chicken in bowl. Sprinkle in dry mustard, pepper and salt and mix well.
Shape into 6 equal size patties. Store burgers in the refrigerator until ready to grill.
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.
To make sauce stir together plain yogurt, mayonnaise and ground coriander. Stir in fresh minced parsley, chopped tomato and thinly sliced green onions.
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 |
|---|---|
| Calories | 340 |
| Protein | 21 g |
| Fat | 15 g |
| Saturated Fat | 2 g |
| Carbohydrate | 31 g |
| Fibre | 4 g |
| Sugar | 5 g |
| Cholesterol | 85 mg |
| Sodium | 400 mg |
| Per 210 g serving | % Daily Value |
|---|---|
| Potassium | 8 |
| Calcium | 10 |
| Iron | 20 |
| Vitamin A | 2 |
| Vitamin C | 15 |
| Vitamin B6 | 7 |
| Vitamin B12 | 7 |
| Folate | 25 |
| Zinc | 11 |
