New year, new diet

New Year’s resolutions have been a hot topic around the office these past few days. And not surprisingly, the most popular resolution revolves around the waistline. New year, new diet.

No doubt you’ve been hearing or saying the same thing so in keeping with that theme, here’s a healthy recipe courtesy of our friend Dr. Greene and our Horizon brand to help keep you (and us) on track. Enjoy.

Grilled Salmon Burgers with Tzatziki Sauce

Ingredients:

  • 1 cup Horizon Organic fat-free plain yogurt
  • 1 small cucumber, peeled, seeded and diced
  • 1 teaspoon salt
  • 1 clove garlic, minced
  • 2 teaspoons fresh mint, minced
  • 1-1/2 teaspoons flax oil*
  • 1 teaspoon lemon juice
  • 1-1/4 lbs fresh boneless, skinless salmon
  • 1 teaspoon dijon mustard
  • 2 green onions, minced
  • 3 tablespoons lowfat feta
  • 1/4 cup bread crumbs
  • 1/2 teaspoon dried oregano
  • 1 egg white
  • salt and pepper
  • 1 tablespoon olive oil

*Find flax oil in the natural section of your grocery store.

 Directions:

To make the sauce, line a colander with a coffee filter, place over a bowl and strain the yogurt 30 minutes. Line a second colander with a coffee filter. Combine cucumbers and salt and strain for 30 minutes to remove moisture. Rinse cucumbers to remove much of salt and squeeze dry. Combine strained yogurt, cucumber, garlic, mint, flax oil and lemon juice in a small bowl and chill 30 minutes while you prepare the salmon burgers.

Cut salmon into 1-inch cubes. Place salmon, mustard and green onions in a food processor and pulse 4-6 times until salmon is minced to the consistency of ground beef. Put salmon in a bowl, add feta, breadcrumbs, oregano and egg white, and mix until well combined.

Form the salmon mixture into 4 burgers. Brush each with olive oil on both sides and sprinkle with salt and pepper. Preheat and oil the grill according to the manufacturer’s instructions. Cook burgers 3-4 minutes on each side. Serve with tzatziki sauce.

Nutrition Facts/serving (includes sauce):

Calories 345; Calories from Fat 150; Total Fat 17g; Saturated Fat 4g; Cholesterol 88g; Sodium 887mg; Total Carbohydrates 12g; Fiber 1g; Sugar 6g; Protein 35g; Vitamin A 9% DV; Vitamin C 9% DV; Calcium 22% DV; Iron 12% DV.

Omega-3s 3.813g [3813mg]