Description Edit

Contributed by Healthy Recipes for Diabetic Friends Y-Group

• Source: Eating Well, Summer 2002
• Formatted by ChupaBabi in MC: 06.20.07
• Makes 8 servings

Ingredients Edit

• ⅔ cup bulgur
• ¾ teaspoon salt, divided
• 1 cup boiling water
• 6 teaspoons extra-virgin olive oil, divided
• 8 ounces white or brown mushrooms, stems trimmed, wiped clean and chopped
• 1½ cups chopped onion (1 large)
• 1½ tablespoons balsamic vinegar
• ¾ cup pecan halves
• 1 large egg, lightly beaten
• ½ cup fine dry breadcrumbs
• freshly ground pepper to taste
• 8 whole-wheat buns (optional)
• watercress for garnish

Blue cheese sauce (optional) Edit

• ⅓ cup non-fat plain yogurt
• 3 tablespoons crumbled blue cheese, (1 ounce)
• ½ teaspoon balsamic vinegar

Directions Edit

1. Place bulgur and ¼ teaspoon salt in a small bowl.
2. Pour the boiling water over, cover and set aside until the water is absorbed, about 20 minutes.
3. Drain in a sieve, pressing out excess liquid.
4. Meanwhile, heat 2 teaspoons oil in a large nonstick skillet over medium heat.
5. Add mushrooms, onion and remaining ½ teaspoon salt; cook, stirring, until the vegetables are softened, 8 to 10 minutes.
6. Stir in vinegar.
7. Immediately transfer the mixture to a plate and let cool to room temperature, about 30 minutes.
8. Toast pecans in a small dry skillet over medium-low heat, stirring, until fragrant, 4 to 6 minutes.
9. Transfer to a plate to cool.
10. Prepare blue cheese sauce, if using.
11. Combine the vegetable mixture and pecans in a food processor; pulse briefly until coarsely chopped.
12. Add egg and the bulgur; pulse briefly, scraping down the sides if necessary, until the mixture is cohesive but roughly textured.
13. Transfer to a bowl; stir in breadcrumbs and pepper. Mix well.
14. With dampened hands, form the mixture into eight ½-inch-thick patties, using about ½ cup for each.
15. Using 2 teaspoons oil per batch, cook 4 patties at a time in a large nonstick skillet over medium heat until evenly browned and heated through, about 4 minutes per side.
16. Meanwhile, split and toast buns, if using, to serve the burgers on.
17. Garnish the burgers with watercress and the cheese sauce, if desired.
18. Do-ahead: prepare through step 14.
19. Wrap patties individually and refrigerate for up to 2 days or freeze for up to 3 months.
20. Thaw in the refrigerator before cooking.

Blue cheese sauce Edit

1. Combine yogurt, blue cheese and vinegar in a small bowl and blend with a fork to make a chunky sauce.

Nutritional information Edit

Per serving (without buns or garnishes):

• 197 calories | 12 g fat (1 g sat, 7 g mono) | 26 mg cholesterol | 19 g carbohydrate | 5 g protein | 4 g fiber | 281 mg sodium | 241 mg potassium.
• Nutrition bonus: fiber (17% daily value)
• Carbohydrate Serving: ½