20-Buck Burgers

Servings 6 Serves


  • 1 tablespoon unsalted butter
  • 1 small red onion diced
  • 1 tablespoon minced garlic
  • 3/4 cup low fat plain yogurt
  • 1 teaspoon sea salt
  • 1 teaspoon freshly ground black pepper
  • 1 teaspoon cayenne pepper
  • 1 teaspoon dry mustard
  • 1 teaspoon garlic powder
  • 1 tablespoon prepared horseradish
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon chopped fresh cilantro
  • 2 tablespoons Worcestershire sauce
  • 2 tablespoons low sodium soy sauce
  • 3/4 tablespoon hot sauce chipotle-flavored if available
  • 2 pounds 95% lean ground beef
  • 6 whole wheat burger buns split and lightly toasted
  • Burger condiments your choice (mustard, mayo, ketchup pickle relish)


  • DO-AHEAD TIP: Chill burger mixture for at least 1 hour (see recipe).
  • Melt the butter in a skillet over medium heat; add red onion and garlic; cook and stir until onion softens and begins to turn brown, about 8 minutes; transfer to a large bowl.
  • Add remaining ingredients except ground beef and burger buns; whisk until smooth. Add ground beef and blend well with yogurt mixture. Cover and refrigerate for at least 1 hour.
  • Preheat grill to MEDIUM-HIGH. Shape beef mixture into 6 patties, 1/2-inch thick and 5 inches in diameter; grill for 6 minutes per side or until no longer pink in the center.
  • Serve on burger buns with your favorite condiments.


SERVING SUGGESTION: Buttered corn on the cob and a big bowl of apple-raisin slaw (use a ready- made coleslaw mix, add chopped apple and raisins and toss with low fat mayo and a little rice vinegar).
VEGETARIAN: Omit beef and use 30 ounces mashed black beans (drained and rinsed or homemade) and use vegetarian Worcestershire sauce.
KOSHER: Use soy yogurt and vegetarian Worcestershire sauce. Make sure ground beef is certified kosher.
GLUTEN FREE: Make sure horseradish, Worcestershire sauce, soy sauce, hot sauce and burger condiments are gluten free. Use gluten free burger buns.
NUTRITION: Per serving: 578 Calories; 8g Fat; 22g Protein; 31g Carbohydrate; 4g Dietary Fiber; 48mg Cholesterol; 853mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1 Fat; 0 Other Carbohydrates. Points: 7
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