Healthy Recipe: Greek Chicken Burger

It’s time to take tried and true summer classics and give them a healthy spin. We’re talking burgers, coleslaw, potato salad, pasta salad, and fries with a nutritious refresh. Break these out at your (socially distanced) Labor Day weekend BBQ to end summer with a bang. Enjoy!

Beef Burger vs. Chicken Burger:

When you think of a barbecue main course, you often think of a big juicy beef burger. While red meat does provide high amounts of iron and protein, it can also be high in saturated fat and cholesterol, and going overboard on fatty processed cuts can have harmful effects on your health. Try opting for a leaner protein, like a ground chicken patty, that is lower in calories and fat compared to red meats. Including a high-quality protein like chicken into your diet can aid in weight loss or weight maintenance and help build and preserve lean muscle mass.

With all those lean protein benefits why not give this Greek-Style Chicken Burger a try? Bursting with flavor and loaded with sundried tomatoes, feta, spinach, and onions, this recipe combines the mouthwatering Mediterranean flavors in one bite. Here are some benefits:

Good-for-you-ingredients: Sun-dried tomatoes contain antioxidants, vitamin C, and vitamin K as well as iron. Feta cheese is a comparably low calorie and low-fat cheese. And the strong flavor also means a little goes a long way. Spinach is a low-cal superfood that is packed with disease-fighting vitamins, minerals, and fiber. Onions are a good source of gut-loving fiber, antioxidants, and anti-inflammatory compounds.

Try this Greek Chicken Burger at your next cookout.

Save high-fat beef burgers for the occasional treat and make this mouthwatering Mediterranean-inspired burger instead. Bursting with flavor and loaded with good-for-you ingredients, it’s a more nutritious but just as delicious choice.  

No ground chicken at the grocery store? Ask them to grind up some chicken breast for you. Serve bunless, on a whole wheat bun, in a lettuce wrap, or over a bed of spinach.

INGREDIENTS:

1 pound ground chicken

1 cup spinach, rinsed and chopped

2 tablespoons sundried tomatoes, chopped

¼ cup feta cheese, crumbled

1 tablespoon red onion, chopped

1 garlic clove, minced

1 egg, whisked

1 teaspoon dried oregano

Salt and pepper to taste

For serving:

4 whole wheat buns

Sliced cucumber 

Sliced red onion 

Sun-dried tomatoes

Feta cheese

INSTRUCTIONS:

Combine ingredients in a large mixing bowl. Divide evenly and shape into four patties. 

Grill for four to 6 minutes per side, or until burgers are cooked through and no pink is remaining. Place the patties onto the buns and layer on cucumber, onion, and sun-dried tomato.

Makes 4 servings.

NUTRITION FACTS (PER SERVING): 

Calories 360 

Protein 30 g

Total fat 15 g

Saturated fat 5 g

Cholesterol 150 mg

Carbs 28 g

Fiber 1 g

Total sugars 5 g

Added sugars 0 g

Sodium 420 mg

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