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