Turkey Burgers with Spinach, Feta & Tzatziki
The trick with turkey burgers is to keep them from drying out. Stuff them with veggies, like superfood spinach or zucchini, and you’ve got a juicy and flavorful solution. A dollop of yogurt sauce, laced with lemon and herbs, takes it to the next level.
For the tzatziki sauce:
½ small cucumber, peeled and seeded
Salt and freshly ground pepper
1 cup (8 oz/250 g) low-fat Greek yogurt
1 clove garlic, mashed to a paste
Zest and juice of ½ lemon
1 handful fresh parsley leaves, finely chopped
1 tablespoon olive oil, plus more for the grill or pan
1 bag (5 oz/155 g) baby spinach leaves
1 lb (500 g) ground turkey, 93 percent lean or more
¼ cup (1½ oz/45 g) crumbled feta cheese
2 cloves garlic, finely chopped
1 teaspoon grated lemon zest
4 whole-wheat burger buns
Thinly sliced tomato
Thinly sliced cucumber
Fresh parsley leaves for garnish
To make the tzatziki sauce, shred the cucumber on the large holes of a box grater-shredder. Place the shredded cucumber in a colander in the sink, sprinkle with a pinch of salt, and let drain for a few minutes. In a small bowl, combine the drained cucumber, yogurt, 1 clove garlic, zest and juice of ½ lemon, and chopped parsley. Season with ¼ teaspoon salt and several grinds of pepper. Cover and refrigerate until ready to serve.
In a sauté pan over medium-high heat, warm the 1 tablespoon olive oil. Add the spinach leaves and stir until wilted and tender, about 3 minutes. Transfer the spinach to a colander in the sink and let rest and drain until cool enough to handle. Squeeze to remove any remaining liquid from the leaves. Transfer the spinach to a cutting board and chop.
In a bowl, combine the turkey, chopped spinach, feta, 2 cloves garlic, and 1 teaspoon lemon zest. Season with 1 teaspoon salt and several grinds of pepper. With clean hands, gently stir the mixture to combine, handling the turkey lightly, to help it stay tender. Shape the mixture into 4 patties and place on a plate.
Preheat a grill, grill pan, or cast-iron skillet over medium-high heat. Oil the grill rack or warm 1 tablespoon oil in the skillet. Place the patties over the hottest part of the grill and cook, turning once, until marked or browned and no longer pink at the center, about 10 minutes. Transfer to a plate and let rest for a few minutes.
Place the buns on plates and stack them with the turkey burgers. Dollop with the tzatziki sauce and top with the cucumber and tomato. Garnish with additional parsley leaves, if you like, and serve warm.
Makes 4 servings
Nutrition Facts (per serving)
Protein 29 g
Total fat 17 g
Saturated fat 5 g
Carbs 27 g
Fiber 5 g
Sugar 8 g
Sodium 571 mg
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.