BEEF: Middle Eastern Burgers
Source of Recipe
The EatingWell Diabetes Cookbook, by Joyce Hendley and the editors of EatingWell
Recipe Introduction
Many years ago when I lived in San Jose, California, there was an excellent Middle Eastern restaurant that served the most delicious food. It was a buffet for lunch and a regular dinner menu for dining in the evening. They served the most delicious Middle Eastern burgers (which were actually oblong in shape). I never could stop eating these wonderful burgers. Actually, I would consider them more of a sausage because of the shape. This recipe is reminiscent of the meat they prepared at the restaurant. Sadly the recipe closed after two years of operation. I went through withdrawl symptoms for many years.
1/3 cup bulgur
1/2 cup warm water -- divided
plus
2 tablespoons warm water
1 teaspoon canola oil
1/2 cup onion -- chopped
-- (1 small)
2 garlic cloves -- minced
1/3 cup pitted prunes -- finely chopped
-- (2 ounces)
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon ground allspice
12 ounces lean ground beef
1 large egg -- lightly beaten
1/4 teaspoon salt -- or to taste
1/4 teaspoon freshly ground pepper
4 small whole-wheat pita breads
Preheat grill.
Combine bulgur with 1/2 cup warm water in a small bowl; let soak until the bulgur is tender and most of the water has been absorbed, 20 to 30 minutes. Drain any excess liquid.
Meanwhile, heat oil in a large nonstick skillet over medium heat. Add onion; cook, stirring often, until the onion softens, about 4 minutes. Add garlic and prunes; cook, stirring often, until fragrant, about 2 minutes. Don't let the garlic burn. Stir in cumin, coriander and allspice; cook, stirring constantly, for 1 minute. Remove from the heat.
Combine beef, egg, salt, pepper, the onion-prune mixture and the bulgur in a mixing bowl; mix thoroughly. Shape into four 3/4-inch-thick patties.
Lightly oil the grill rack (hold a piece of oil-soaked paper towel with tongs and rub it over the grate). Grill the burgers over medium heat, turning once, until browned and cooked through, about 4 minutes per side. Warm pitas on the grill, if desired. Serve the burgers with the pitas.
Serve with Yogurt-Garlic Sauce if desired. See separate recipe (see Sauces section).
Makes 4 servings
Prep time: 30 minutes
Start to finish: 40 minutes
Per serving with (90%-lean beef):
339 calories, 12 g fat, 108 mg cholesterol, 36 g carbohydrate, 24 g protein, 6 g fiber, 373 mg sodium
Diabetic exchanges: 2 1/2 starch, 3 lean meat
Source: The EatingWell Diabetes Cookbook, by Joyce Hendley and the editors of EatingWell
Categories: Diabetic, Ground beef, Middle East
Typed for you by Judi Mae Phelps.
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