Lunch: Greek Chicken Burgers

Ingredients

Four 6-inch pita pockets
1 pound ground chicken
1/2 cup crumbled feta cheese
3/4 cup loosely packed fresh mint leaves, chopped
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 large egg
6 ounces low-fat plain yogurt
4 cups romaine or iceberg lettuce, thinly sliced
3 plum tomatoes, sliced

Instructions

Cut off a third of each pita and set the pita pockets aside.
Grate the small pita pieces on the fine side of grater, or pulse in food processor, to make 1/2 cup breadcrumbs.
In a large bowl, mix the crumbs, chicken, feta, 1/4 cup mint, salt, pepper and egg until just combined. Shape the mixture into 8 small 3/4-inch-thick burgers.
Heat a 12-inch nonstick skillet over medium heat. Add the burgers and cook until browned on both sides and cooked through, 10 to 12 minutes.
Meanwhile, in a small bowl, combine the yogurt and remaining 1/2 cup mint. To serve, fill each pita with some lettuce, tomatoes, 2 burgers and some yogurt sauce.
Nutritional information per serving: about 430 calories, 33 g protein, 38 g carbohydrate, 16 g total fat (4 g saturated), 73 mg cholesterol, 750 mg sodium, 4 g fiber
Make it a Drop 5 Meal by adding: 1/2 cup frozen sweet potato fries, baked. 500 complete meal calories.

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