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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.

Source: EatingWell Magazine, September/October 2015

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total:
35 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Prepare bulgur according to package directions. Drain in a fine-mesh sieve, pressing to extract as much liquid as possible. Transfer the bulgur to a large bowl. Let cool for 5 minutes.

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  • Meanwhile, combine onion, vinegar, water and sugar in a medium saucepan. Bring to a boil and cook for 2 minutes. Remove from heat and set aside, stirring occasionally.

  • Add beef, blue cheese, celery salt (or salt) and pepper to the bulgur; use your hands to gently combine. Form the mixture into 4 burgers, about 4 inches in diameter.

  • Heat oil in a large nonstick skillet over medium heat. Cook the burgers until browned and an instant-read thermometer inserted into the thickest part registers 165 degrees F, 4 to 6 minutes per side. Drain the pickled onion. Serve each burger on a lettuce leaf, topped with onion.

Nutrition Facts

1 burger & 1/4 cup onion
346 calories; protein 27.6g; carbohydrates 17.3g; dietary fiber 2.9g; sugars 1.9g; fat 18.3g; saturated fat 7.5g; cholesterol 84.5mg; vitamin a iu 629.5IU; vitamin c 2.7mg; folate 33.8mcg; calcium 119.9mg; iron 3mg; magnesium 56.4mg; potassium 472.3mg; sodium 379.9mg; thiamin 0.1mg.

1 starch, 1/2 vegetable, 3 lean meat, 1/2 high-fat meat, 1/2 fat

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