Home Run Hamburgers
|Boiling water||1⁄3 Cup (5.33 tbs)|
|Olive oil||1 Teaspoon|
|Vidalia onion||1 Medium, thinly sliced|
|Sliced shiitake mushrooms||1 1⁄2 Cup (24 tbs)|
|Extra lean ground beef round||1 1⁄4 Pound|
|Fresh bread crumbs||1⁄3 Cup (5.33 tbs)|
|Chopped italian parsley||1⁄4 Cup (4 tbs)|
|Worcestershire sauce||2 Tablespoon|
|Tomato paste||2 Tablespoon|
|Garlic||2 Clove (10 gm), minced|
|Ground black pepper||1 Teaspoon|
|Dry mustard||1⁄2 Teaspoon|
|Hot pepper sauce||3 Dash|
|Liquid smoke||2 Drop|
|Whole wheat hamburger buns||6|
|Red leaf lettuce||6|
Place the bulgur in a large bowl.
Add the water.
Cover and let stand for 15 minutes, or until soft.
Warm the oil in a large no-stick skillet over medium heat.
Add the onions and cook for 10 minutes, or until very soft.
Add the mushrooms and saute for 5 minutes, or until soft.
Drain the bulgur and return it to the bowl.
Stir in the beef, bread crumbs, parsley, Worcestershire sauce, tomato paste, garlic, black pepper, mustard, hot-pepper sauce, and liquid smoke (if using).
Shape the mixture into six 1 "-thick patties.
Coat a grill rack or broiler pan with no-stick spray.
Preheat the grill or broiler.
Cook the burgers 4" from the heat for 3 to 4 minutes per side for medium doneness.
Set a burger on the bottom half of each bun.
Divide the sauteed onions and mushrooms among the burgers and top each with lettuce, tomato, and the top halves of the buns.
Calories 668 Calories from Fat 152
% Daily Value*
Total Fat 18 g27.5%
Saturated Fat 4.8 g24.1%
Trans Fat 0 g
Cholesterol 81.3 mg27.1%
Sodium 517.7 mg21.6%
Total Carbohydrates 83 g27.5%
Dietary Fiber 19.4 g77.6%
Sugars 23.2 g
Protein 51 g101.4%
Vitamin A 750% Vitamin C 215.3%
Calcium 34.3% Iron 46.8%
*Based on a 2000 Calorie diet