Date: Thu, 30 Jul 1998 14:11:31 -0400
From: "David & Angie Brock" (dabrock@home.com)
Garden Burgers
Preparation time: 25 minutes plus potato baking time.
Cooking time: 10 minutes.
These delicious patties are a mixture of five vegetables and mashed =
potatoes. They are great with Simple Tomato Sauce (which I have included =
at the bottom of recipe).
1/4 cup water or vegetable broth
1/2 cup chopped fresh or canned low sodium tomatoes
1/2 cup finely chopped red bell pepper
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped zucchini
1 cup finely chopped onion
1/2 cup frozen peas, thawed
1/2 cup frozen corn, thawed
1/2 teaspoon dried thyme leaves
3 large potatoes, cooked and peeled
3 egg whites, or egg substitute
1/4 cup nonfat milk
1 cup nonfat whole wheat bread crumbs
Heat water or broth in a large nonstick skillet over medium heat. Add =
tomatoes, red pepper, green pepper, zucchini, and onions. Cook and stir =
for 10 minutes or until vegetables are tender.
Drain vegetables. Stir in peas, corn, and thyme.
Mash the cooked potatoes in a large bowl. Stir in egg whites and milk.
Stir potato mixture into vegetable mixture and shape into 12 burgers.
Place crumbs in a shallow bowl. Dip burger in crumbs to coat.
Brown burgers in a nonstick skillet for 5 minutes. Turn and saut=E9 for =
5 minutes more.
Serving size: 2 patties
Calories per serving: 149
Fat: .7 g
Cholesterol: .1 mg
Protein: 6.3 g
Carbohydrates: 30 g
Dietary fiber: 4.5 g
Sodium: 115 mg
kwovolacto ovolacto