Bulgur Patties with Roasted Asparagus

These delicious patties are made with medium-grind bulgur, vitamin-B rich asparagus and egg whites. Pairs perfectly with a dollop of fat-free Greek yogurt.

Slideshow: Great Breakfasts
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  • Servings: 2

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Ingredients

  • 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

  1. 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.
  2. 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.
  3. 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.
  4. 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.

Make Ahead

The cooked patties can be refrigerated overnight. Reheat before serving.

Notes

One Serving: 369 cal, 17.8 gm fat, 2.6 gm sat fat, 45 gm carb, 10.5 gm fiber, 12.7 gm protein.

Contributed By Photo © Erin Alderson Published February 2012

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