Recipe (click to expand)
3 c cooked lentils
1 c plain bread crumbs
3 egg whites
1 c fresh spinach, cooked finely chopped
1/2 c carrots, cooked chopped
1/2 c green onion chopped
1 c cheddar cheese (about 4 oz.) shredded
1 tsp salt
1/8 tsp black pepper
1 Tbsp olive oil
8 whole-wheat buns
CATSUP MAYONAISSE (Optional): 1 c light mayonnaise
2 Tbsp mustard
2 Tbsp catsup
1) 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.
2) Heat the oil in a large nonstick skillet. Add burgers; cook 6 minutes, turning over once halfway through cooking.
3) Meanwhile, if preparing the mayonnaise, mix together mayonnaise, mustard and catsup in a small bowl.
4) 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.