Posts Tagged ‘burgers’

QUINOA BURGER

So yummy!  If you want a change of pace that’s meat-free, yet full of protein, fiber, and very filling…this might be for you.

I like it with Tzatziki on top (my recipe is in this post), or  a little “fry sauce” (what some drive-ins call that wonderful mayo/ketchup combo), and with a thick slice of tomato, avocado, onion and lettuce, as a burger should be, it’s fab.

Don’t be afraid of Quinoa.  It cooks just like rice – might even be a little easier! – and can be subbed almost straight across in most recipes.   I made Rice Burgers for my kids for years and this is the same recipe, with Quinoa instead.

UPDATE!!   I recently found myself without carrots so used shredded zucchini instead.  WONDERFUL!  And my husband says I have to make them like this from now on.  The measurements are in the recipe, also, if you’re interested.)

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2 rounded cups cooked quinoa (see note below for cooking instructions)

3/4 cup shredded cheddar cheese (or other variety, if you prefer)

1/2 cup low-fat cottage cheese

1 medium carrot, finely grated (OR 1 cup shredded zucchini, squeezed dry)

3 eggs

3 tablespoons all purpose flour

2 green onions, including white parts

1 /2 teaspoon  sugar

1/4 teaspoon black pepper

1/4 teaspoon ground cumin

1/8 teaspoon salt

1/8 teaspoon garlic powder

Olive oil for frying

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To cook quinoa for the above recipe:

1 cup uncooked quinoa

2 cups water

1/2 teaspoon salt

In a medium saucepan bring the 2 cups water and 1/2 teaspoon salt to a boil over high heat.  Add quinoa and reduce heat to low.  Cover and cook for 18-20 minutes, or until all water is absorbed and the seeds are tender.  Allow to cool for a few minutes.

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In a large bowl combine the 2 rounded cups of cooked quinoa, cheddar cheese, cottage cheese, carrot, eggs, flour, green onions, sugar, pepper, cumin, salt, and garlic powder.

(To help them stay in patty form and not fall apart, I cook them on med-low slowly so they have longer to set-up without burning.  Makes them easier to flip, too.)  Heat a frying pan and a couple teaspoons olive oil over medium-low heat.  Mixture will be slightly sticky, so using a 1/4 cup measuring cup, drop mixture into pan and lightly flatten to 1/2 inch thick.  Fry until golden-brown, about 4 minutes on each side.   Makes approx. 10 burgers.

Per burger:  Calories 132; Protein 8 g; Fat 5 g; NET Carbs 12 g; (Fiber 2 g); Sugar 0 g; Sodium 200 mg

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KIDNEY BEAN BURGERS

Okay…some of us may toot…but they’re still super healthy!

I like to use them in lots of ways – although simply in a bowl with a little butter and spices is fantastic – and these burgers were really good.

With added ground nuts to up the protein, the carbs are complex and fiber-filled.   On a toasted whole grain bun or plain with all the fixings, these make a very filling meal.  (They are even better as leftovers.)

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One 15-ounce can kidney beans, drained, rinsed and mashed  (my fave brand is S&W)

1/4 cup pecans, coarsely ground

1/4 cup onion, finely diced

1 clove garlic, minced

1 egg white

2 tablespoons flour (can use chickpea or oat flour)

2 tablespoons chopped fresh parsley

1 tablespoon ketchup

1/2 teaspoon chili powder

1/2 teaspoon sweet yellow curry powder (I love Penzey’s curry)

1/4 teaspoon cumin

1/4 teaspoon salt

1/8 teaspoon freshly ground black pepper

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In a large bowl combine the mashed beans, pecans, onion, garlic, egg white, flour, parsley, ketchup, chili powder, curry powder, cumin, salt, and pepper.  Mix well and chill for 15 minutes.

Form into burgers and fry in a small amount of oil, or in a nonstick pan sprayed with vegetable cooking spray, over medium heat.  Makes 5 burgers.

Per burger: 126 Calories; 6 g Protein; 4 g Tot Fat; 17 g Carb (13 NET); 4 g Fiber; 1 g Sugar; 289 mg Sodium

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