Bulgur wheat adds heart healthy fibre and works nicely as a binder in these delicious chicken burgers.
1 lb. extra lean ground chicken
1/2 cup water
1/2 cup bulgur (cracked wheat)
1 medium egg
1 tsp dry mustard powder
1/4 tsp salt
1/2 tsp black pepper, ground
6 lettuce, leaves
6 multigrain hamburger rolls
1/4 cup plain yogurt 1% or Greek yogurt
2 tbsp light mayonnaise
1/2 tsp coriander, ground
2 tbsp parsley, finely minced
1 tomato, diced
2 green onions
Step 1: Pour 1/2 cup boiling water over dry bulgur and leave 5-10 minutes until water is absorbed.
Step 2: Beat egg and mix with ground chicken and bulgur in bowl. Sprinkle in dry mustard, pepper and salt and mix well.
Step 3: Shape into 6 equal size patties. Store burgers in the refrigerator until ready to grill.
Step 4: Spray barbecue 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, about 9 minutes per side.
Step 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.
Step 1: To make yogurt sauce, stir together plain yogurt, mayonnaise and ground coriander.
Step 2: Stir in fresh minced parsley, chopped tomato and thinly sliced green onions.
Reprinted with permission from the Chicken Farmers of Canada.