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 ==
# Place bulgur and ¼ 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.
# Meanwhile, heat 2 teaspoons oil in a large nonstick skillet over medium heat.
# Add mushrooms, onion and remaining ½ 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.
# Toast pecans in a small dry skillet over medium-low heat, stirring, until fragrant, 4 to 6 minutes.
# Transfer to a plate to cool.
# Prepare blue cheese sauce, if using.
# 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.
# With dampened hands, form the mixture into eight ½-inch-thick patties, using about ½ cup for each.
# 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 14.
# Wrap patties individually and refrigerate for up to 2 days or freeze for up to 3 months.
# Thaw in the refrigerator before cooking.
=== Blue cheese sauce ===
# 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
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Category:Healthy Recipes for Diabetic Friends
Category:Vegetarian Recipes
Category:Burger Recipes
Category:White mushroom Recipes
Category:Cremini mushroom Recipes
Category:Onion Recipes
Category:Balsamic vinegar Recipes
Category:Pecan Recipes
Category:Egg Recipes
Category:Breadcrumb Recipes
Category:Yogurt Recipes
Category:Blue cheese Recipes