1/4 cup plain nonfat yogurt

2 tablespoons fresh mint, divided use

2 tablespoons fresh parsley, divided use

1 teaspoon ground cumin, divided use

1/2 teaspoon ground cinnamon

3/4 pound ground 95% lean beef

1/2 cup frozen chopped onion

1/4 teaspoon salt

1/8 teaspoon freshly ground black pepper

1/2 tablespoon olive oil

2 whole wheat burger rolls

Mix yogurt with 1 tablespoon mint, 1 tablespoon parsley, 1/2 teaspoon cumin and 1/4 teaspoon cinnamon together and set aside.

In a large bowl, mix beef, the remaining 1 tablespoon mint, 1 tablespoon parsley, 1/2 teaspoon cumin and 1/4 teaspoon cinnamon. Mix in onion, salt and black pepper. Form into 2 patties about 4 inches in diameter and 1/2 inch thick. Heat oil in a nonstick skillet over medium-high heat and add burgers. Saute 5 minutes. Turn burgers over and saute 5 minutes. A meat thermometer should read 160 degrees. Place each burger on the bottom half of the hamburger roll and spoon yogurt sauce on top. Close with the top half of the roll.

Yield 2 servings.

Per serving: 435 calories (30% from fat), 14.5 g fat (4.7 g saturated, 5.6 g monounsaturated), 109 mg cholesterol, 42.8 g protein, 30.0 g carbohydrates, 5.3 g fiber, 277 mg sodium.