Veggie Burgers
Ingredients :
Makes 6 servings.
- 3 cup · cooked lentils
- 1 cup · plain bread crumbs
- 3 egg whites
- 1 cup · fresh spinach, cooked -- finely chopped
- ½ cup · carrots, cooked -- chopped
- ½ cup · green onion -- chopped
- 1 cup · cheddar cheese (about 4 oz.) -- shredded
- 1 tsp · salt
- 1 ⁄ 9 tsp · black pepper
- 1 tbsp · olive oil
- 8 whole-wheat buns
- 1 cup · light mayonnaise
- 2 tbsp · mustard
- 2 tbsp · catsup
Method / How to Make :
- Combine lentils, bread crumbs, egg whites, spinach, carrot, onion, Cheddar cheese, salt and pepper in a bowl. Shape into 6 equal patties. Place on a baking sheet. Cover and refrigerate for 2 hours.
- Heat the oil in a large nonstick skillet. Add burgers; cook 6 minutes, turning over once halfway through cooking.
- Meanwhile, if preparing the mayonnaise, mix together mayonnaise, mustard and catsup in a small bowl.
- Place burgers in buns and serve with mayonnaise if using.
- Nutrient Value Per Serving: 424 calories, 24 g protein, 11 g fat, 60 g carbohydrate, 918 mg sodium, 20 mg cholesterol.
- Exchanges: 3 and 1/2 starch/bread, 1 and 1/2 meat, 1/3 vegetable, 1 and 1/4 fat.