Fresh Veggie Burgers
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Veggie burgers have become "the rage." And why not: They're hearty, tasty, and often cholesterol- and fat-free. Here's a version you can make at home. Sure, it's a little more work than simply thawing frozen patties, but you'll taste the difference.
What You'll Need
- 3/4 cup plain bread crumbs, divided
- 1 tablespoon canola or vegetable oil
- 1 medium-sized onion, finely chopped
- 2 garlic cloves, minced
- 1 teaspoon dried thyme
- 3 cups warm cooked brown rice (see Notes)
- 1 medium-sized carrot, peeled and grated
- 1/3 cup chopped fresh parsley
- 1/4 cup grated Parmesan cheese
- 3 tablespoons light soy sauce
- 1/2 cup egg substitute
What to Do
- Preheat the broiler. Coat a rimmed baking sheet with cooking spray.
- Place 1/2 cup bread crumbs in a shallow dish and set aside.
- In a large nonstick skillet, heat oil over medium-high heat. Saute onion, garlic, and thyme 4 to 5 minutes, or until onion is tender. Place in a large bowl and add remaining ingredients except reserved bread crumbs; mix well. Form mixture into six 1/2-inch-thick patties and coat in the reserved 1/2 cup bread crumbs. Place on prepared baking sheet.
- Broil on center rack 12 to 14 minutes, or until golden and heated through, turning halfway through broiling.
- Your favorite type of brown rice, even a quick-cooking one, will work great in this recipe.
- Serve burgers on buns with lettuce and tomato for an unbeatable sandwich.
Nutritional InformationShow More
Servings Per Recipe: 6
- Calories 360
- Calories from Fat 74
- Total Fat 8.2g 13 %
- Saturated Fat 3.1g 15 %
- Trans Fat 0.0g 0 %
- Protein 32g 64 %
- Cholesterol 3.9mg 1 %
- Sodium 259mg 11 %
- Total Carbohydrates 65g 22 %
- Dietary Fiber 36g 146 %
- Sugars 4.3g 0 %
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