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Ингредиенты
- 1/4 c. Water
- 1/2 c. Tomato, minced
- 1/2 c. Red bell pepper, finely minced
- 1/2 c. Green bell pepper, finely minced
- 1/2 c. Zucchini, finely minced
- 1 c. Onion, finely minced
- 1/2 c. Peas
- 1/2 c. Corn
- 1/2 tsp Thyme
- 3 lrg Potato, cooked and peeled
- 3 x Egg whites, lightly beaten
- 1/4 c. Skim lowfat milk
- 1 c. Bread crumbs, whole-grain, nonfat
Инструкции
- Heat water in large non-stick skillet over medium heat. Add in tomatoes, red pepper, green pepper, celery, zucchini, and onions. Cook and stir for 10 min, or possibly till vegetables are tender.
- Drain vegetables. Stir in peas, corn, and thyme.
- Mash the cooked potatoes in a large bowl. Stir in egg whites and skim lowfat milk.
- Stir potato mix into vegetable mix and shape into 12 burgers.
- Place crumbs in shallow bowl, dip burger in crumbs to coat.
- Brown burgers in a non-stick skillet, or possibly in a skillet sprayed lightly with vegetable cooking spray, for 5 min. Turn and saute/fry for 5 min more.
- Note: Because I am a strict vegetarian, I do not eat Large eggs so personally; I would use an egg substitute in this recipe. But you may want to use the Large eggs if you are not strict about which. Sandy
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 251g | |
| Recipe makes 6 servings | |
| Calories 207 | |
| Calories from Fat 11 | 5% |
| Total Fat 1.28g | 2% |
| Saturated Fat 0.3g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 149mg | 6% |
| Potassium 785mg | 22% |
| Total Carbs 43.33g | 12% |
| Dietary Fiber 5.3g | 18% |
| Sugars 5.28g | 4% |
| Protein 6.62g | 11% |
