Pecan and Mushroom Burgers

Description
Contributed by Healthy Recipes for Diabetic Friends Y-Group
 * Source: Eating Well, Summer 2002
 * Formatted by ChupaBabi in MC: 06.20.07
 * Makes 8 servings

Ingredients

 * ⅔ cup bulgur
 * ¾ 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
 * 1½ cups chopped onion (1 large)
 * 1½ tablespoons balsamic vinegar
 * ¾ cup pecan halves
 * 1 large egg, lightly beaten
 * ½ cup fine dry breadcrumbs
 * freshly ground pepper to taste
 * 8 whole-wheat buns (optional)
 * watercress for garnish

Blue cheese sauce (optional)

 * ⅓ cup non-fat plain yogurt
 * 3 tablespoons crumbled blue cheese, (1 ounce)
 * ½ teaspoon balsamic vinegar

Directions

 * 1) Place bulgur and ¼ teaspoon salt in a small bowl.
 * 2) Pour the boiling water over, cover and set aside until the water is absorbed, about 20 minutes.
 * 3) Drain in a sieve, pressing out excess liquid.
 * 4) Meanwhile, heat 2 teaspoons oil in a large nonstick skillet over medium heat.
 * 5) Add mushrooms, onion and remaining ½ teaspoon salt; cook, stirring, until the vegetables are softened, 8 to 10 minutes.
 * 6) Stir in vinegar.
 * 7) Immediately transfer the mixture to a plate and let cool to room temperature, about 30 minutes.
 * 8) Toast pecans in a small dry skillet over medium-low heat, stirring, until fragrant, 4 to 6 minutes.
 * 9) Transfer to a plate to cool.
 * 10) Prepare blue cheese sauce, if using.
 * 11) Combine the vegetable mixture and pecans in a food processor; pulse briefly until coarsely chopped.
 * 12) Add egg and the bulgur; pulse briefly, scraping down the sides if necessary, until the mixture is cohesive but roughly textured.
 * 13) Transfer to a bowl; stir in breadcrumbs and pepper. Mix well.
 * 14) With dampened hands, form the mixture into eight ½-inch-thick patties, using about ½ cup for each.
 * 15) 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.
 * 16) Meanwhile, split and toast buns, if using, to serve the burgers on.
 * 17) Garnish the burgers with watercress and the cheese sauce, if desired.
 * 18) Do-ahead: prepare through step 14.
 * 19) Wrap patties individually and refrigerate for up to 2 days or freeze for up to 3 months.
 * 20) Thaw in the refrigerator before cooking.

Blue cheese sauce

 * 1) Combine yogurt, blue cheese and vinegar in a small bowl and blend with a fork to make a chunky sauce.

Nutritional information
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.
 * Nutrition bonus: fiber (17% daily value)
 * Carbohydrate Serving: ½