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Add a photoExcellent source of protein, what I like about these burgers is that they can be frozen and reheated and they're as good as fresh.
Ингредиенты
- 6-8 oz salsa
- 1 cup quinoa
- 2.5 cups instant plain quick oats
- 1 vegetable bullion cube
- 2 egg whites
- 14 oz black beans
- 1/4 onion
- 8 oz sliced mushrooms fresh
Инструкции
- Sauté finely chopped onions over low heat with 2 Tbsps of EVOO. After onions are transparent, turn up heat, add mushrooms, and cook. In sauce pan, add two cups of water and one vegetable bullion cube. Bring to a boil, add quinoa, cover, turn heat to low, cook app. 10 minutes stirring occasionally. Quinoa should look transparent when done and liquid should be mostly gone. Add two frying mushrooms some wine (w/e you have) and continue to cook. In a large mixing bowl put oats, black beans(drained), egg whites, and salsa. Once quinoa is cool and mushrooms are done add to bowl. Mix thoroughly. Should be moist enough to form a patty. Spray cookie sheet with nonstick spray (PAM). Preheat over to 375Ë press mixture into patties keep hands moist (helps keep the patties stay together). Bake 8 min. Remove from oven. Flip burgers and bake 6 more min. Burgers ready to eat. Can freeze for later consumption.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 87g | |
| Recipe makes 16 servings | |
| Calories 227 | |
| Calories from Fat 23 | 10% |
| Total Fat 2.75g | 3% |
| Saturated Fat 0.47g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 56mg | 2% |
| Potassium 612mg | 17% |
| Total Carbs 39.9g | 11% |
| Dietary Fiber 7.4g | 25% |
| Sugars 0.82g | 1% |
| Protein 11.6g | 19% |
