Beef & Bulgur Burgers with Blue Cheese for Two

Beef & Bulgur Burgers with Blue Cheese for Two

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From the EatingWell Kitchen

Whole-grain bulgur (cracked parboiled wheat berries) bulks up this healthy burger recipe. Check the bulgur package directions—some brands just need a quick soak in boiling water, while others need to be cooked for up to 15 minutes. Serve with roasted potato wedges and sliced tomatoes.

Ingredients 2 servings

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Original recipe yields 2 servings
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  • ½ cup sliced red onion
  • ¼ cup red-wine vinegar
  • ¼ cup water
  • ½ teaspoon sugar
  • 8 ounces 90%-lean ground beef
  • ½ cup cooked bulgur
  • ¼ cup crumbled blue cheese
  • ¼ teaspoon celery salt or ⅛ teaspoon salt
  • ¼ teaspoon ground pepper
  • 1½ teaspoons extra-virgin olive oil
  • 2 large pieces green-leaf lettuce

Preparation

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  1. Combine onion, vinegar, water and sugar in a small saucepan. Bring to a boil and cook for 2 minutes. Remove from heat and set aside, stirring occasionally.
  2. Combine beef, bulgur, blue cheese, celery salt (or salt) and pepper in a medium bowl; use your hands to gently combine. Form the mixture into 2 patties, about 4 inches in diameter.
  3. Heat oil in a medium nonstick skillet over medium heat. Cook the burgers until browned and an instant-read thermometer inserted into the thickest part registers 165°F, 4 to 6 minutes per side. Drain the pickled onion. Serve the burgers on lettuce leaves, topped with onion.

Nutrition information

  • Serving size: 1 burger & ¼ cup onions
  • Per serving: 323 calories; 18 g fat(7 g sat); 3 g fiber; 12 g carbohydrates; 27 g protein; 37 mcg folate; 85 mg cholesterol; 2 g sugars; 0 g added sugars; 629 IU vitamin A; 3 mg vitamin C; 118 mg calcium; 3 mg iron; 379 mg sodium; 432 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 1 starch, ½ vegetable, 3 lean meat, ½ high-fat meat, ½ fat

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