Middle Eastern Pita Burger
Calories 414 (13% from fat)
Fat 5.8 gram
Saturated Fat 2.6 gram
Trans Fat 0 gram
Chol. 71 mg.
Sodium 282 mg.
Carb. 53 gram
Fiber 4.5 gram
Sugar 13 gram
Sugar Alcohol 0 gram
Protein 36 gram
Ingredients
1/3 cup bulgur wheat
1/2 cup warm water
fat free olive oil spray
1/2 cup onion, chopped
2 cloves garlic, minced
1 tsp. dried mint
1/2 tsp. allspice
1/2 tsp. ground coriander
1/2 tsp. ground cumin
2 Tbsp. water
1 lb. (16 oz.) 95% lean (or leaner) ground beef
2 egg whites
1 cup seedless cucumber, peeled and chopped
½ cup dried pitted prunes, chopped
8 oz. plain fat free yogurt
12 cherry tomatoes, sliced
2 cups shredded lettuce
4 medium (6" diameter) whole-wheat pita breads
(We used Toufayan Bakeries Whole Wheat Pita Bread)
2. While the bulgur is soaking, heat a non-stick pan over medium heat. Once it's warm, spray it with the fat free olive oil. Then add the onion and sauté it until the onion gets tender, approximately 4 minutes. Stir in the garlic and cook an additional 2 minutes. Add the spices and 2 Tbsp. water in next, stirring in the mint, allspice, coriander and cumin for another 2 minutes. Take the pan off the heat.
3. In a mixing bowl combine the onion mixture from step 2, the bulgur from step 1, the ground beef and egg whites. Once they're completely mixed, separate it and make 4 patties, about ¾ of an inch thick.
4. In a medium sized bowl stir the chopped cucumber, chopped prunes and yogurt together. This is your topping.
5. Heat a non-stick pan over medium heat. Once it's warm, spray it with the fat free olive oil spray and place the patties in to cook. The patties should be cooked to between 160 and 165° Fahrenheit. The centers should not be pink and the juices should run clear.
6. Put one hamburger in each pita and cover with ½ cup of lettuce, ¼ of the cherry tomatoes and ¼ of the yogurt sauce.
Yield: 4 Servings
