Pecan & Mushroom Burgers - 4 pts xp

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Pecan & Mushroom Burgers - 4 pts

2/3 cup bulgur

3/4 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

1 ½ cups chopped onion (1 large)

1 ½ tablespoons balsamic vinegar

3/4 cup pecan halves

Blue Cheese Sauce, optional (recipe follows)

1 large egg, lightly beaten

1/2 cup fine dry breadcrumbs

Freshly ground pepper to taste

8 whole-wheat buns (optional)

Watercress for garnish

 

 

 

 

1. Place bulgur and 1/4 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.

2. Meanwhile, heat 2 teaspoons oil in a large nonstick

skillet over medium heat. Add mushrooms, onion and

remaining 1/2 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.

3. Toast pecans in a small dry skillet over medium-low

heat, stirring, until fragrant, 4 to 6 minutes.

Transfer to a plate to cool.

4. Prepare Blue Cheese Sauce, if using.

5. 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.

6. With dampened hands, form the mixture into eight

1/2-inch-thick patties, using about 1/2 cup for each.

7. 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 6. Wrap patties

individually and refrigerate for up to 2 days or

freeze for up to 3 months. Thaw in the refrigerator

before cooking.

 

Makes 8 servings

 

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.

 

Source: EatingWell, Summer 2002

Formatted by ChupaBabi in MC: 06.20.07

 

Nutrition bonus: Fiber (17% daily value)

1/2 Carbohydrate Serving

 

 

 

 

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