Healthy & Delicious: Chicken Pecan Bulgur Burgers

Name: Healthy & Delicious: Chicken Pecan Bulgur Burgers
Prep time: 1 h
Cook time: 1 h
Total time: 1 h
Yield: 8
Cuisine: American
Ingredients: 0 teaspoons freshly ground black pepper; 158 milliliters bulgur wheat; 0 teaspoons cayenne pepper; 1 teaspoons ground cinnamon; 2 Tbsps olive oil; 1 teaspoon paprika; 79 milliliters parsley sprigs; 79 milliliters pecans, chopped; 1 teaspoon salt; 340 grams boneless, skinless chicken breast, cut into chunks

The recipe Healthy & Delicious: Chicken Pecan Bulgur Burgers could satisfy your American craving in about 1 hour. This recipe covers 10% of your daily requirements of vitamins and minerals. This recipe makes 8 servings with 150 calories, 11g of protein, and 8g of fat each. It is If you have chicken breast, bulgur wheat, olive oil, and a few other ingredients on hand, you can make it.

Instructions

In a large nonstick skillet, heat 1 tablespoon olive oil over medium heat.

Ingredients you will need

Olive Oil

Equipment you will use

Frying Pan

Saute 1 cup chopped onion until it begins soften and brown, about 5 minutes. Kill heat.

Ingredients you will need

Onion

Remove onions to plate and cool completely. Wipe out pan with paper towel.

Ingredients you will need

Onion

Equipment you will use

Paper Towels

Frying Pan

In medium bowl combine bulgur wheat with 3 cups cold water. Cover and refrigerate 20 minutes.

Ingredients you will need

Bulgur

Water

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Bowl

Drain thoroughly and squeeze out excess liquid.

Place bulgur back in medium bowl.

Ingredients you will need

Bulgur

Equipment you will use

Bowl

Place chicken in food processor. Pulse a few times until roughly ground.

Ingredients you will need

Whole Chicken

Equipment you will use

Food Processor

Remove to a plate and clean processor bowl.

Equipment you will use

Bowl

Place remaining 1/2 cup onion and parsley in food processor. Pulse until chopped fine.

Ingredients you will need

Parsley

Onion

Equipment you will use

Food Processor

Add chicken, salt, pepper, paprika, cinnamon, and cayenne. Pulse until thoroughly combined.

Ingredients you will need

Cinnamon

Ground Cayenne Pepper

Whole Chicken

Paprika

Pepper

Salt

Add 3 tablespoons cold water. Pulse to combine.

Ingredients you will need

Water

Add chicken mixture to bulgur bowl. Then, add cooked onions and pecans.

Ingredients you will need

Whole Chicken

Bulgur

Onion

Pecans

Equipment you will use

Bowl

Mix thoroughly using your hands. Cover and refrigerate 30 minutes.

Shape mixture into 8 patties, each 1/2- to 3/4-inch thick.

Heat 1 or 2 tablespoons olive oil in nonstick skillet over medium-high heat. Cook patties 3 to 5 minutes on each side, until browned and cooked through.

Ingredients you will need

Olive Oil

Equipment you will use

Frying Pan

Serve on whole wheat buns with cilantro sauce or honey mustard.

Ingredients you will need

Whole Wheat Rolls