EAT HEALTH AND THRIVE: Pecan & Mushroom Burgers

EAT HEALTH AND THRIVE: Pecan & Mushroom Burgers

Filled with toasted pecans, vinegar-splashed mushrooms and bulgur, these burgers have an earthy, nutty character that pairs perfectly with the luxurious Blue Cheese Sauce.

* 8 servings

* Active Time: 1 hour

* Total Time: 1 hour

Ingredients:

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 1/2 cups chopped onion, (1 large)
1 1/2 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

Preparation:

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.

Tips & Notes:

Make Ahead Tip: 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.

Nutrition:

Per serving (without buns or garnishes): 197 calories; 12 g fat ( 1 g sat , 7 g mono ); 26 mg cholesterol; 19 g carbohydrates; 5 g protein; 4 g fiber; 282 mg sodium; 241 mg potassium.

Nutrition Bonus: Fiber (17% daily value)

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GET FIT, STAY WELL AND THRIVE IN 2011

A YEAR FROM NOW YOU MAY WISH YOU STARTED TODAY!

The Fitness Underground-Los Angeles c.2011

 

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About the fitness underground

Los Angeles based Co-Founders of The Fitness Underground, Texas and Markus have drawn off their years of experience as certified personal trainers, an elite yoga instructor, a professional athlete and accomplished mixed martial artist, to create a new and innovative approach to health, fitness and well-being that not only enhances the body, but also enriches the mind. With a loyal following in the Los Angeles area, their powerful message of good health, clean living and the importance of exercise is changing people’s lives and in some cases, saving lives. It’s their strong belief that good health is the greatest gift we are given in life, one that we should always be mindful of, be incredibly grateful for and never take for granted. Life is too short not to listen to their powerful message. Start moving in a healthier direction today.
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