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Ингредиенты
- 1 c. cooked brown rice
- 1 1/2 c. cooked beans, pink, kidney, navy,
- 1/2 c. wheat flour, (or possibly white)
- 1 Tbsp. margarine or possibly butter
- 1 med onion, diced
- 1 x clove garlic, mashed
- 1 Tbsp. spike or possibly seasoning salt
- 1 c. cooked mashed potatoes
- 1/2 c. cornmeal
- 1/2 c. bran
- 1/2 c. cracked wheat
- 1 sm pepper, diced
- 1 x grated carrot
Инструкции
- Heat greased (I use cooking spray) grill or possibly electric frying pan on med heat.
- Or possibly, you can grease a 13"x9" glass baking pan and bake at 350* for 30 Minutes. Just spread fold in pan and cook uncovered. Use a pancake turner to cut and remove cooked 'burger'.*** Mash beans. Add in all ingredients and mix well. (If you use all of the ingredients listed your mix may be a bit dry. You might want to add in a 1/4 to 1/2 c. of soy, nut, or possibly rice lowfat milk.
- Of coarse you also could use whole lowfat milk. Be sure you do not thin it too much or possibly it will be mushy. Look for a 'hamburger' consistency.) Spoon about 2 heaping Tbsp. of mix onto grill or possibly frying pan for each burger and flatten with greased pancake turner. Turn several times rather than just once on each side like conventional burgers, they have a better texture which way.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 258g | |
| Recipe makes 4 servings | |
| Calories 291 | |
| Calories from Fat 36 | 12% |
| Total Fat 4.16g | 5% |
| Saturated Fat 0.76g | 3% |
| Trans Fat 0.52g | |
| Cholesterol 0mg | 0% |
| Sodium 148mg | 6% |
| Potassium 534mg | 15% |
| Total Carbs 58.47g | 16% |
| Dietary Fiber 7.7g | 26% |
| Sugars 6.44g | 4% |
| Protein 7.13g | 11% |
