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Ингредиенты
- 1/2 c. uncooked bulgur
- 1/2 c. boiling water
- 1 c. baking potatoes diced
- 3 c. water
- 1/2 lb lean grnd lamb
- 1 c. zucchini finely diced
- 1/2 c. minced onion
- 1/4 c. fresh parsley minced
- 2 x garlic cloves chopped
- 1/2 tsp salt
- 1/4 tsp black pepper cooking spray
- 5 x hamburger buns
- 1/2 c. nonfat lowfat sour cream
- 1/4 c. cucumber diced seeded peeled
- 1/4 tsp dry dill
- 1 x garlic clove chopped
- 1/2 c. crumbled feta cheese
- 5 slc tomato 1/4-inch thick
Инструкции
- FETA SPREAD: Combine and set aside.
- BURGERS: Combine bulgur and boiling water in a large bowl. Cover and let stand 30 min.
- Meanwhile, combine potato and 3 c. water in a saucepan; bring to a boil.
- Reduce heat, simmer till tender, 5 - 10 min, and drain. Cold.
- Stir together bulgur, potato, lamb, zucchini, onion, parsley, garlic, salt, and pepper in a large bowl. Divide mix into 5 equal portions and shape into 1/2-inch-thick patties.
- Place a large nonstick skillet coated with cooking spray over medium-high heat till warm. Cook patties 4 min on each side. Place patties on bottom halves of buns; cover each with 2 Tbsp. Feta Spread, 1 tomato slice, and top of bun.
- Serves 5.
- Notes: Serves 4.
- Time: 20 minutes Prep; 20 mins cook.*Recipe from "HEALTHY
- COOKING: The lighter side of meat," by Sheridan Warrick in Health, October
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 433g | |
| Recipe makes 5 servings | |
| Calories 421 | |
| Calories from Fat 184 | 44% |
| Total Fat 20.63g | 26% |
| Saturated Fat 10.06g | 40% |
| Trans Fat 0.0g | |
| Cholesterol 58mg | 19% |
| Sodium 669mg | 28% |
| Potassium 582mg | 17% |
| Total Carbs 42.31g | 11% |
| Dietary Fiber 5.3g | 18% |
| Sugars 6.95g | 5% |
| Protein 17.54g | 28% |
