Beef, Watercress & Roquefort Burgers - 31g Carbs, 5g Fiber
From Eating Well Magazine
Yield: 4 servings
Active Time: 10 minutes
Total Time: 50 minutes
Ease of preparation: Easy
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.
1/3 cup bulgur (see Ingredient note)
1/2 cup warm water
12 oz 90%-lean ground beef
1/2 cup coarsely chopped watercress leaves, plus extra sprigs for garnish
1/2 tsp salt
1/4 tsp freshly ground pepper
3 Tbsp crumbled Roquefort cheese (1 oz)
4 whole-wheat buns, split and toasted
1. Combine bulgur and warm water in a medium bowl; let stand until
the bulgur is tender and the liquid is absorbed, about 30 minutes.
2. 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 Cooking tips). Sandwich cheese between the patties to form
4 stuffed burgers.
3. Grill or broil the patties on a lightly oiled rack (see Cooking
tips) until browned and cooked through, 4 to 5 minutes per side.
(An instant-read thermometer inserted in the center should register
160 degrees F.) Place the burgers on buns and garnish with watercress
sprigs.
Per serving:
328 Calories, 13g Fat (5g Sat, 5g Mono), 61mg Cholesterol, 31g Carbs,
24g Protein, 5g Fiber, 671mg Sodium
Nutrition bonus:
478 mg potassium (24% dv), 22% dv fiber, 3 mg iron (20% dv)
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.
Cooking tips:
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.