Nutrition balance score
Great
Glycemic Index
50
Low
Glycemic Load
19
High
Nutrition per serving
Calories348.4 kcal (17%)
Total Fat8.7 g (12%)
Carbs38.8 g (15%)
Sugars6.2 g (7%)
Protein29.9 g (60%)
Sodium425.5 mg (21%)
Fiber6.3 g (22%)
% Daily Values based on a 2,000 calorie diet
Ingredients
6 servings
Bulgur
333, boiling water
1 teaspoonolive oil
1vidalia onion
medium, thinly sliced
1.5 Cupsshiitake mushrooms
sliced
1.25 poundsextra lean ground beef
2 tablespoonsworcestershire sauce
2 tablespoonstomato paste
2cloves garlic
minced
1 teaspoonblack pepper
5 teaspoondry mustard
6 leavesred leaf lettuce
6 slicestomato
6whole grain hamburger buns
split
⅓ cupfresh bread crumbs
¼ cupItalian parsley
chopped
Instructions
Step 1
1. Place the bulgur in a large bowl and add the water. Cover and let stand for 15 minutes, or until soft
BulgurStep 2
2. Heat the oil in a large nonstick skillet over medium heat. Add the onion and cook for 10 minutes, or until soft. Add the mushrooms and cook for 5 minutes, or until soft.
Step 3
3. Drain the bulgur and return to the bowl. Stir in the beef, bread crumbs, parsley, Worcestershire sauce, tomato paste, garlic, pepper, and mustard. Shape the mixture into six 1” thick patties
Step 4
4. Coat a grill rack or broiler pan rack with cooking spray. Preheat the grill or broiler
Step 5
5. Cook the burgers 4” from the heat for 3 minutes per size, or until a thermometer inserted in a burger registers 160 and the meat is no longer pink
Step 6
6. Place the lettuce and tomato on the bottom halves of the bun. Top with the burger, then divide the onions and mushrooms among the burgers. Top each with the bun tops.
