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Diabetes Forecast

The Healthy Living Magazine

Grilled Athenian Burger

Per Serving

Grilled Athenian Burger

Makes: 4 servings
Serving Size: 1 patty, 1 bun
Calories 270
Fat 8 g
Saturated Fat 3 g
Trans Fat 0 g
Carbohydrate 23 g
Fiber 3 g
Sugars 4 g
Cholesterol 70 mg
Sodium 300 mg
Potassium 510 mg
Protein 28 g
Phosphorus 320 mg
Choices: Starch 1.5, Lean Protein 4
  • Makes: 4 servings
  • Serving Size: 1 patty, 1 bun
  • Preparation Time: 15 minutes
  • Cooking Time: 15 minutes

Ingredients

1 lb. 95% lean ground beef
4 tsp. fat-free Greek yogurt
1 clove minced garlic
1 tsp. fresh oregano
2 Tbsp. flat-leaf parsley, chopped
1/2 tsp. lemon zest
1/4 tsp. ground black pepper
4 whole-grain hamburger buns

Directions

  1. In a large mixing bowl, combine all ingredients, except the buns, and mix until just combined.
  2. Divide mixture into 4 equal parts and form 4 burgers. Place on a plate and refrigerate until ready for grilling.
  3. Coat a grill or stove-top grill pan with high-heat olive or canola oil spray. Heat the grill to a high temperature (450° to 500° F).
  4. Grill the burgers for 6 to 8 minutes. Flip and cook for an additional 4 to 5 minutes. Check for doneness with a thermometer. The internal temperature should be about 160° F; burgers will continue to cook after they’re removed from the grill or pan.
  5. Top with fresh romaine leaves, sliced tomatoes, and red onion, if desired, and place on a bun. Serve with Greek Yogurt Spread, if desired.

Recipe adapted from Sizzle & Smoke: The Ultimate Guide to Grilling for Diabetes, Prediabetes, and Heart Health by Steve Petusevsky. Available at shopdiabetes.org, 800-232-6733, or bookstores nationwide.

 
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