Pecan and Mushroom Burgers

@@@@@ Pecan & Mushroom Burgers - 4 pts 2/3 cup bulgur 3/4 teaspoon salt, divided 1 cup boiling water 6 teaspoons extra-virgin olive oil, divided 8 ounces white or brown mushrooms, stems trimmed, wiped clean and chopped 1 � cups chopped onion (1 large) 1 � tablespoons balsamic vinegar 3/4 cup pecan halves Blue Cheese Sauce, optional (recipe follows) 1 large egg, lightly beaten 1/2 cup fine dry breadcrumbs Freshly ground pepper to taste 8 whole-wheat buns (optional) Watercress for garnish

1. Place bulgur and 1/4 teaspoon salt in a small bowl. Pour the boiling water over, cover and set aside until the water is absorbed, about 20 minutes. Drain in a sieve, pressing out excess liquid. 2. Meanwhile, heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add mushrooms, onion and remaining 1/2 teaspoon salt; cook, stirring, until the vegetables are softened, 8 to 10 minutes. Stir in vinegar. Immediately transfer the mixture to a plate and let cool to room temperature, about 30 minutes. 3. Toast pecans in a small dry skillet over medium-low heat, stirring, until fragrant, 4 to 6 minutes. Transfer to a plate to cool. 4. Prepare Blue Cheese Sauce, if using. 5. Combine the vegetable mixture and pecans in a food processor; pulse briefly until coarsely chopped. Add egg and the bulgur; pulse briefly, scraping down the sides if necessary, until the mixture is cohesive but roughly textured. Transfer to a bowl; stir in breadcrumbs and pepper. Mix well. 6. With dampened hands, form the mixture into eight 1/2-inch-thick patties, using about 1/2 cup for each. 7. Using 2 teaspoons oil per batch, cook 4 patties at a time in a large nonstick skillet over medium heat until evenly browned and heated through, about 4 minutes per side. Meanwhile, split and toast buns, if using, to serve the burgers on. Garnish the burgers with watercress and the cheese sauce, if desired.

Do-Ahead: Prepare through step 6. Wrap patties individually and refrigerate for up to 2 days or freeze for up to 3 months. Thaw in the refrigerator before cooking.

Makes 8 servings Per serving (without buns or garnishes): 197 calories; 12 g fat (1 g sat, 7 g mono); 26 mg cholesterol; 19 g carbohydrate; 5 g protein; 4 g fiber; 281 mg sodium; 241 mg potassium.

Source: EatingWell, Summer 2002 Formatted by ChupaBabi in MC: 06.20.07

Nutrition bonus: Fiber (17% daily value) 1/2 Carbohydrate Serving

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 * Healthy Recipes For Diabetic Friends Y-Group