The summer grill is getting a good workout so far this summer. I’m avoiding a lot of red meat as I follow the recommendations of Dr. Oz and Dr. Weil who both suggest we eat red meat only a few times per month to reduce risk of Type 2 diabetes. That’s a tough guideline to follow in the grilling season. Even if you eat red meat more than that, opt for lean cuts and reduce the portion to just 3-4 ounces. Always load the plate with fresh fruit and veggie dishes and whole grain salads or pasta so that the meat doesn’t take center stage. That way you won’t miss the humongous portions to which Americans are so accustomed.
I’m using lean ground turkey in this flavorful recipe. You mix the burger with aromatic onion, mushrooms, red pepper, basil and garlic and top with Tzaziki sauce, a light yogurt-based cucumber sauce that is traditional to Greek cuisine and very delectable.
- Greek Turkey Burgers with Tzatziki Sauce
- 1/4 cup onion slices
- 1/4 cup sliced mushooms
- 1/4 cup red bell pepper slices
- 1/4 cup fresh basil leaves
- 2 cloves garlic
- 1/4 tsp each salt and fresh ground black pepper
- 1/2 cup crumbled reduced-fat feta cheese
- 1 pound extra-lean ground turkey
- Cooking Spray
- 4 slices fresh pineapple (optional)
- 1/2 cup cucumber, peeled, seeded, and sliced
- 1 cup plain Greek yogurt
- 1 Tbsp lemon juice
- 1/4 tsp salt
- 1 garlic clove
- Prepare grill.
- Place onion, mushrooms, bell pepper, basil, garlic, salt and pepper in container of food processor fitted with metal blade. Cover and pulse until finely chopped.
- Add onion mixture and feta cheese to ground turkey in medium bowl. Mix with hands until well combined. Form into four to six burger patties. (Patties will be moist).
- Place on foil coated with cooking spray and set on prepared grill and cook about 5 to 6 minutes per side or until no longer pink and juices run clear.
- If desired, place pineapple slices on grill and cook about 4 to 5 minutes per side.
- For the Tzatziki Sauce: Combine all ingredients in container of food processor fitted with metal blade. Cover and process until well blended. Chill in refrigerator until ready to serve.
- When ready to serve, top turkey burgers with grilled pineapple and Tzatziki sauce.
Per burger (1/6th of mixture): 175 calories, 7.7 grams fat, 6.3 grams carbohydrate, 20 grams protein