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.
|Prep Time:||30 minutes|
|Ready in:||40 minutes|
|Ease of Prep:||Moderate|
|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|
- Preheat grill.
- 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.
- 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.
- 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.
- 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.
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.
Health Advantages: low calorie, high fiber, low sat fat, low sodium, high potassium, heart healthy, diabetes appropriate.
|Servings Per Recipe: 4|
|Amount Per serving (with 90%-lean beef)|
|Calories:||339 cal||Carbohydrate Servings:||2|
|Carbohydrates:||36 g||Dietary Fiber:||6 g||Cholesterol:||108 mg|
|Fat:||12 g||Sodium:||373 mg||Saturated Fat:||4 g|
|Protein:||24 g||Potassium:||527 mg||Monounsaturated Fat:||5 g|
|Nutrition Bonus:||Zinc (30% daily value), Fiber (24% dv), Iron (20% dv).|
|Exchanges:||21/2 starch, 3 lean meat|