The Slim Gourmet : For Hamburger That’s Different, Try Adding Dollop of Creamy Yogurt

What do you put on hamburger? Lettuce? Tomato? Onion? Pickle? Ketchup? Yogurt?

Yogurt?

Yes, yogurt!

The perfect way to jazz up a lean burger with exotic Middle Eastern flavor is to put it in a pita pocket with pickle chips and onion slices. For flavor that is also non-fattening, add some diced tomato and a dollop of sour-creamy yogurt. Here’s how:

PITA POCKETS

1 pound fat-trimmed ground beef round

1 onion, halved and thinly sliced

1 large ripe tomato, peeled, cubed

1/2 cup sliced deli-style pickles

1 clove garlic, minced

1 tablespoon chopped parsley

Optional: 1/2 teaspoon dried oregano (or mint)

Optional: pinch each, ground cinnamon and nutmeg

2 tablespoons lemon juice

6 small (or 3 large) pita breads

8 ounces plain low-fat yogurt

Shape meat into tiny meatballs. Brown lightly in large non-stick skillet that has been sprayed with cooking spray for no-fat frying. Drain and discard fat, if any.

Stir in remaining ingredients, except pita breads and yogurt. Cover tightly and simmer 2 to 3 minutes, just until vegetables are heated through but still crisp.

Meanwhile, slit pita breads into half moons. Open to form pockets. Spoon meat and vegetables into pockets and spoon on yogurt. Makes 6 servings, 210 calories each.

If you prefer your yogurt inside the hamburger rather than on top, here’s a delicious main course:

STROGANOFF BURGERS

1 pound fat-trimmed beef round, ground

1/2 cup plain low-fat yogurt

2 tablespoons Worcestershire sauce

1 tablespoon dried onion flakes

1 tablespoon prepared mustard

Garlic salt, pepper, to taste

2 cups sliced mushrooms

Combine ingredients, except mushrooms. Shape into 4 “steaks.” Arrange them on a baking tray, in a single layer, and surround with mushrooms. Bake in a preheated 475-degree oven without turning, 8 to 10 minutes each side. Makes 4 servings, 195 calories each.

Here’s an unusual and wonderfully tasty Middle Eastern meat sauce for spaghetti. Make it with lean lamb or beef:

SPAGHETTI WITH

LAMB AND

YOGURT SAUCE

1/2 pound lean lamb (or beef), ground

1 large onion, halved and sliced

1 medium zucchini, sliced

3/4 cup water

3 tablespoons minced fresh parsley

2 tablespoons chopped fresh (or 2 teaspoons dried) mint

1/2 teaspoon dried oregano

1/4 teaspoon each: ground cinnamon and nutmeg

Garlic salt, pepper, to taste

1 teaspoon cornstarch

3/4 cup plain low-fat yogurt

3 cups tender-cooked spaghetti

Juice of 1 lemon

Spray large non-stick skillet with cooking spray. Brown meat and onion with no fat added. Drain and discard any melted fat. Stir in zucchini, water, herbs, spices and seasonings. Cover and simmer 5 minutes.

Combine cornstarch with yogurt and stir smooth; gently stir into skillet until sauce simmers and thickens.

Spoon over hot drained spaghetti and season to taste with lemon juice. Makes 4 servings, 250 calories each.

Yogurt makes this loaf taste even cheesier! Substitute ground veal or lean beef for the turkey, if you like.

CHEESY TURKEY

LOAF

1 pound ground raw turkey

3/4 cup rolled oats

1/2 cup plain low-fat yogurt

1 egg, lightly beaten (or equivalent no-cholesterol egg substitute)

1/2 cup chopped onion

1/2 cup shredded extra-sharp American or Cheddar cheese

Salt (or garlic salt) to taste

Optional: 3 tablespoons ketchup

Combine ingredients, except ketchup; mix lightly. Pile into non-stick loaf pan. Spread top with ketchup, if using. Bake in preheated 350-degree oven 1 hour. Makes 6 servings, 245 calories each with egg; 10 calories less per serving with egg substitute; 10 calories more per serving with ketchup.

Whole chickens are cheaper per pound than poultry in parts, but the savings may be illusory if you throw out the neck, gizzard and liver. At the very least, they ought to be saved for adding to your pets’ food.

On the other hand, cooking a single chicken neck isn’t very energy-efficient . . . yours or the utility company’s. If you have freezer space, the most sensible idea is to label a plastic freezer bag “chicken soup base” and add parts to it every time you unwrap a chicken from the supermarket. When the bag of frozen chicken salvage is filled, it’s time to make soup, or pate or pasta--nearly free goodies that are possible if you watch pennies as well as pounds. These recipes eliminate fat and make it possible for you to minimize or eliminate salt, too!

Even if you’re not doing hand-to-hand combat with cold germs, you’ll want to have this on hand: