The EatingWell Healthy in a Hurry Cookbook (2006)
Burgers are a backyard passion, but—dare we admit it?—sometimes the passion wears a little thin. But once the patties are spiked with curry powder and topped with a creamy chutney sauce, the old spark is back and everyone's happy at the table.
Active Time: 15 minutes |
Total Time: 25 minutes
2 tablespoons low-fat plain yogurt
2 tablespoons reduced-fat mayonnaise
1 tablespoon prepared mango chutney
1/2 teaspoon curry powder, divided
1/2 pound lean ground pork
1/2 pound lean ground turkey
1/2 cup fresh breadcrumbs, (see Tip)
1/4 cup low-fat plain yogurt
2 tablespoons curry powder
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
4 whole-wheat hamburger buns, toasted
1 cup stemmed watercress leaves
To prepare sauce: Mix 2 tablespoons yogurt, mayonnaise, chutney and 1/2 teaspoon curry powder in a small bowl. Cover and chill.
To prepare burgers: Preheat grill to medium-high or preheat broiler.
Combine pork, turkey, breadcrumbs, 1/4 cup yogurt, 2 tablespoons curry powder, salt and pepper in a medium bowl. Shape into four 3/4-inch-thick patties.
Grill or broil the patties until no longer pink inside and an instant-read thermometer reads at least 160°F, about 5 minutes per side. Serve the burgers on buns, topped with the sauce and watercress.
Per serving :
13 g Fat;
4 g Sat;
4 g Mono;
62 mg Cholesterol;
40 g Carbohydrates;
31 g Protein;
6 g Fiber;
660 mg Sodium;
283 mg Potassium
2 Carbohydrate Serving
Exchanges: 2 starch, 3 1/2 lean meat
Tips & Notes
Tip: To make fresh breadcrumbs: Trim crusts from firm sandwich bread. Tear bread into pieces and process in a food processor until a coarse crumb forms. One slice of bread makes about 1/3 cup crumbs.