- 2 tablespoons plus 1 teaspoon extra-virgin olive oil
- 1 small onion, minced
- 1 1/2 teaspoons finely chopped thyme
- Kosher salt
- 1/2 cup No. 2 medium-grind bulgur
- 1/2 pound asparagus, tough ends discarded
- Freshly ground pepper
- 2 large egg whites
- 1/4 cup plain dry bread crumbs
- 2 tablespoons finely chopped flat-leaf parsley
- Fat-free Greek yogurt, for serving
How to make this recipe
In a medium nonstick skillet, heat 1 tablespoon of the olive oil. Add the onion, thyme and a generous pinch of salt and cook over moderate heat, stirring occasionally, until the onion is just starting to soften, 3 to 5 minutes. Add 3 tablespoons of water, cover and cook over moderately low heat, stirring once, until golden and softened, about 5 minutes. Add the bulgur and 3/4 cup of water and bring to a boil. Remove from the heat, cover and let stand until the bulgur is tender and the water is absorbed, about 20 minutes; fluff with a fork and let cool.
Meanwhile, preheat the oven to 400°. On a rimmed baking sheet, toss the asparagus with the 1 teaspoon of oil and season with salt and pepper. Roast until the asparagus is crisp-tender, about 12 minutes.
In a medium bowl, beat the egg whites until frothy. Add the bulgur, bread crumbs, parsley, 1 teaspoon of salt and 1/2 teaspoon of pepper and mix well. Form the mixture into six 1/2-inch-thick patties.
Wipe out the nonstick skillet, add the remaining 1 tablespoon of oil and heat until shimmering. Add the bulgur cakes and cook over moderate heat, turning once, until browned and just cooked through, about 4 minutes total. Transfer the bulgur cakes and asparagus to plates and serve with a dollop of fat-free Greek yogurt.
The cooked patties can be refrigerated overnight. Reheat before serving.
One Serving: 369 cal, 17.8 gm fat, 2.6 gm sat fat, 45 gm carb, 10.5 gm fiber, 12.7 gm protein.