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Curried Burgers with Chutney Sauce

:  The EatingWell Healthy in a Hurry Cookbook (2006)

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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.


Curried Burgers with Chutney Sauce Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High calcium | High fiber |

View Our Nutrition Guidelines »

Ingredients

Sauce

  • 2 tablespoons low-fat plain yogurt
  • 2 tablespoons reduced-fat mayonnaise
  • 1 tablespoon prepared mango chutney
  • 1/2 teaspoon curry powder, divided

Burgers

  • 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

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Preparation

  1. To prepare sauce: Mix 2 tablespoons yogurt, mayonnaise, chutney and 1/2 teaspoon curry powder in a small bowl. Cover and chill.
  2. To prepare burgers: Preheat grill to medium-high or preheat broiler.
  3. 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.
  4. 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.

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.

Nutrition

Per serving: 385 calories; 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.

Nutrition Bonus: Calcium (25% daily value), Iron (25% dv), Folate (24% dv), Selenium (24% dv).

Carbohydrate Servings: 2

Exchanges: 2 starch, 3 1/2 lean meat


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Recipe Categories

Holiday
July 4th
Labor Day
Memorial Day
Father's Day
Ease of Preparation
Easy
Style/Theme
Quick (total 30 min. or less)
Total Time
30 minutes or less
Type of Dish
Main dish, combination meal
Main dish, meat
Servings
4
Main Ingredient
Pork
Turkey
Ethnic/Regional
Asian
Indian
Preparation/ Technique
Broil
Grill/BBQ
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High calcium
High fiber
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
The EatingWell Healthy in a Hurry Cookbook (2006)
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