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Pecan and Mushroom Burgers

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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

Blue cheese sauce (optional) Edit

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

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