- 1/3 cup bulgur, (see Ingredient note)
- 1/2 cup warm water
- 12 ounces 90%-lean ground beef
- 1/2 cup coarsely chopped watercress leaves, plus extra sprigs for garnish
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 3 tablespoons crumbled Roquefort cheese, (1 ounce)
- 4 whole-wheat buns, split and toasted
- Combine bulgur and warm water in a medium bowl; let stand until the bulgur is tender and the liquid is absorbed, about 30 minutes.
- Prepare a grill or preheat the broiler. Add beef, watercress, salt and pepper to the plumped bulgur and mix thoroughly but lightly. Shape the mixture into eight 3/8-inch-thick patties (see Tip). Sandwich cheese between the patties to form 4 stuffed burgers.
- Grill or broil the patties on a lightly oiled rack (see Tip) until browned and cooked through, 4 to 5 minutes per side. (An instant-read thermometer inserted in the center should register 160° F.) Place the burgers on buns and garnish with watercress sprigs.
TIPS & NOTES
- When forming burger patties, make them thinner at the center to prevent them from steaming as they cook.
- To oil a grill: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.
- Ingredient note: Bulgur is a quick-cooking form of wheat that has been parboiled and dried. Don’t confuse it with cracked wheat, which needs longer cooking.
Per serving: 328 calories; 9 g fat (2 g sat, 3 g mono); 46 mg cholesterol; 31 g carbohydrates; 22 g protein; 5 g fiber; 627 mg sodium; 478 mg potassium.
Nutrition Bonus: 478 mg potassium (24% dv), 22% dv fiber, 3 mg iron (20% dv).
2 Carbohydrate Serving
Exchanges: 2 starch, 2 lean meat