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Middle Eastern Burgers

http://www.eatingwell.com/recipes/middle_eastern_burgers.html

From EatingWell:  Summer 2004, The EatingWell Diabetes Cookbook (2005)

Exotic-tasting spices and chopped prunes give Middle Eastern flair to these truly succulent burgers. Serve with Yogurt-Garlic Sauce, slices of ripe tomato, lettuce and sharp red onion.

4 servings | Active Time: 30 minutes | Total Time: 40 minutes

Ingredients

• 1/3 cup bulgur, (see Ingredient note)
• 1/2 cup plus 2 tablespoons warm water, divided
• 1 teaspoon canola oil
• 1/2 cup chopped onion, (1 small)
• 2 cloves garlic, minced
• 1/3 cup pitted prunes, finely chopped (2 ounces)
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/4 teaspoon ground allspice
• 12 ounces lean ground beef
• 1 large egg, lightly beaten
• 1/4 teaspoon salt, or to taste
• 1/4 teaspoon freshly ground pepper
• 4 small whole-wheat pita breads

Preparation

1. Preheat grill.
2. Combine bulgur with 1/2 cup warm water in a small bowl; let soak until the bulgur is tender and most of the water has been absorbed, 20 to 30 minutes. Drain any excess liquid.
3. Meanwhile, heat oil in a large nonstick skillet over medium heat. Add onion; cook, stirring often, until the onion softens, about 4 minutes. Add garlic and prunes; cook, stirring often, until fragrant, about 2 minutes. Don't let the garlic burn. Stir in cumin, coriander and allspice; cook, stirring constantly, for 1 minute. Add remaining 2 tablespoons water; cook until it is absorbed, about 1 minute. Remove from the heat.
4. Combine beef, egg, salt, pepper, the onion-prune mixture and the bulgur in a mixing bowl; mix thoroughly. Shape into four 3/4-inch-thick patties.
5. Lightly oil the grill rack (hold a piece of oil-soaked paper towel with tongs and rub it over the grate). Grill the burgers over medium heat, turning once, until browned and cooked through, about 4 minutes per side. Warm pitas on the grill, if desired. Serve the burgers with the pitas.

Nutrition

Per serving (with 90%-lean beef) : 339 Calories; 12 g Fat; 4 g Sat; 5 g Mono; 108 mg Cholesterol; 36 g Carbohydrates; 24 g Protein; 6 g Fiber; 373 mg Sodium; 527 mg Potassium

2 Carbohydrate Serving

Exchanges: 21/2 starch, 3 lean meat

Tips & Notes

• Ingredient Note: Fiber-rich bulgur is made from whole-wheat kernels that are precooked, dried and cracked. You can find it in natural-foods stores and large markets.