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Middle Eastern Burger with Yogurt-Garlic Sauce

Posted May 27 2009 11:47pm
Middle Eastern Burger with Yogurt-Garlic Sauce - 36g Carbs, 6g Fiber


Yield: 4 servings
Active Time: 30 minutes
Total Time: 40 minutes
Ease of preparation: Moderate

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

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.

Per serving (with 90%-lean beef):
339 Calories, 12g Fat (4g Sat, 5g Mono), 108mg Cholesterol,
36g Carbs, 24g Protein, 6g Fiber, 373mg sodium

Nutrition bonus: Zinc (30% daily value), Fiber (24% dv), Iron (20% dv)
2 Carbohydrate Servings

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.

It makes the juiciest burgers and the yogurt
sauce is just awesome. I tend to leave out the prunes because
I never have them, but otherwise the recipe is perfect. If you
don't have pita use a good bun or serve over rice.
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