Beef, Watercress & Roquefort Burgers
http://www.eatingwell.com/recipes/beef_watercress_roquefort_burgers.html
From EatingWell: July/August 1993, The Essential EatingWell Cookbook (2004)Roquefort cheese, peppery watercress and succulent beef create a deliciously bold burger that meat lovers will rave over. The bulgur stretches the ground beef and boosts the fiber.
4 servings | Active Time: 10 minutes | Total Time: 50 minutes
Ingredients
- 1/3 cup bulgur, (see Ingredient note)
- 1/2 cup warm water
- 12 ounces 90%-lean ground beef
- 1/2 cup coarsely chopped watercress leaves, plus extra sprigs for garnish
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 3 tablespoons crumbled Roquefort cheese, (1 ounce)
- 4 whole-wheat buns, split and toasted
Preparation
- Combine bulgur and warm water in a medium bowl; let stand until the bulgur is tender and the liquid is absorbed, about 30 minutes.
- Prepare a grill or preheat the broiler. Add beef, watercress, salt and pepper to the plumped bulgur and mix thoroughly but lightly. Shape the mixture into eight 3/8-inch-thick patties (see Tip). Sandwich cheese between the patties to form 4 stuffed burgers.
- Grill or broil the patties on a lightly oiled rack (see Tip) until browned and cooked through, 4 to 5 minutes per side. (An instant-read thermometer inserted in the center should register 160° F.) Place the burgers on buns and garnish with watercress sprigs.
Nutrition
Per serving : 328 Calories; 9 g Fat; 2 g Sat; 3 g Mono; 46 mg Cholesterol; 31 g Carbohydrates; 22 g Protein; 5 g Fiber; 627 mg Sodium; 478 mg Potassium
2 Carbohydrate Serving
Exchanges: 2 starch, 2 lean meat
Tips & Notes
- When forming burger patties, make them thinner at the center to prevent them from steaming as they cook.
- To oil a grill: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.
- Ingredient note: Bulgur is a quick-cooking form of wheat that has been parboiled and dried. Don't confuse it with cracked wheat, which needs longer cooking.