Beef, Watercress and Roquefort Burgers
Roquefort cheese, peppery watercress and succulent beef create a deliciously bold burger that meat lovers will rave over. The bulgur stretches the ground beef and boosts the fiber.
Ingredients
  • 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
Directions
1. Combine bulgur and warm water in a medium bowl; let stand until the bulgur is tender and the liquid is absorbed, about 30 minutes.
2. 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.
3. 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.
Nutrition Information
Per serving
Calories: 328
Carbohydrates: 31g
Fat: 9g
Saturated Fat: 2g
Monounsaturated Fat: 3g
Protein: 22g
Cholesterol: 46mg
Dietary Fiber: 5g
Potassium: 478mg
Sodium: 627mg
Nutrition Bonus: 478 mg potassium (24% dv), 22% dv fiber, 3 mg iron (20% dv).
SERVES: 4
PREP TIME: 10 minutes
TOTAL TIME: 50 minutes
LEVEL: Easy
MEETS THESE GUIDELINES:
Low Calorie
High Fiber
Low Sat Fat
Low Cholesterol
Heart Healthy
Healthy Weight
RECIPE TIPS:
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.
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Scaling Disclaimer: EatingWell recipes are tested extensively in the EatingWell Test Kitchen. Eating Well cannot guarantee a recipe that has been scaled to make a different number of servings from the original. Also note that scaling only applies to the ingredient measurements: no adjustment is made to the recipe instructions, so pan sizes and cooking times and ingredient amounts referred to in the text of the recipe only apply to the original number of servings.