Grass-Fed Beef Burgers with Blue Cheese Sauce

Thick, rich Greek yogurt is a boon to the healthy cook, adding a creamy quality to sauces and dressings. Here it forms the base of a cheese sauce—all you’ll need to top the simply seasoned burgers.













Ingredients
2 teaspoons olive oil
1 medium red onion, halved lengthwise and sliced
1¼ pounds lean grass-fed ground beef or 90% lean ground beef
1 tablespoon plus
2 teaspoons Worcestershire sauce
1 teaspoon onion powder
¼ teaspoon garlic powder
5 tablespoons chopped fresh flat-leaf parsley
½ cup low-fat plain Greek yogurt
1½ ounces blue cheese, crumbled (about 1⁄3 cup)
1 teaspoon Dijon mustard
4 whole wheat hamburger buns
4 leaves green leaf lettuce
1 medium tomato, sliced

1 HEAT the broiler and coat a baking sheet with cooking spray. Heat the oil in a medium skillet on medium-high heat. Add the onion and cook, stirring occasionally, until tender and lightly browned, about 8 minutes. Season to taste with salt and freshly ground black pepper.

2 COMBINE the beef, Worcestershire sauce, onion powder, garlic powder, 4 tablespoons of the parsley, ¼ teaspoon salt, and freshly ground black pepper in a large bowl. Form into 4 patties, about 3″ wide and ½″ thick. Place on the prepared baking sheet and broil 6″ from the heat until the patties feel firm and the centers are no longer pink, turning halfway through, about 12 minutes.

3 MIX the yogurt, blue cheese, mustard, and the remaining 1 tablespoon parsley in a small bowl. Spread the top halves of the buns with the yogurt mixture. Top the bottom half of each bun with a patty, lettuce leaf, one-quarter of the onions, and a slice of tomato. Cover with the top halves of the buns and serve.

NUTRITION (per serving) 436 calories, 36 g protein, 31 g carbs, 19 g fat, 7 g saturated fat, 661 mg sodium