Minggu, 23 Maret 2014

Quinoa Burger




So yummy!  If you want a change of pace that�s meat-free, yet full of protein, fiber, and very filling�this might be for you. Don�t be afraid of Quinoa.  It cooks just like rice � might even be a little easier! � and can be subbed almost straight across in most recipes.   I made Rice Burgers for my kids for years and this is the same recipe, with Quinoa instead.

Quinoa Burger

Ingredients:
  • 2 rounded cups cooked quinoa (see note below for cooking instructions)
  • 3/4 cup shredded cheddar cheese (or other variety, if you prefer)
  • 1/2 cup low-fat cottage cheese
  • 1 medium carrot, finely grated (OR 1 cup shredded zucchini, squeezed dry)
  • 3 eggs
  • 3 tablespoons all purpose flour
  • 2 green onions, including white parts
  • 1 /2 teaspoon  sugar
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon ground cumin
  • 1/8 teaspoon salt
  • 1/8 teaspoon garlic powder
  • Olive oil for frying

To cook quinoa for the above recipe:
  • 1 cup uncooked quinoa
  • 2 cups water
  • 1/2 teaspoon salt

In a medium saucepan bring the 2 cups water and 1/2 teaspoon salt to a boil over high heat.  Add quinoa and reduce heat to low.  Cover and cook for 18-20 minutes, or until all water is absorbed and the seeds are tender.  Allow to cool for a few minutes.


Instructions:

In a large bowl combine the 2 rounded cups of cooked quinoa, cheddar cheese, cottage cheese, carrot, eggs, flour, green onions, sugar, pepper, cumin, salt, and garlic powder.

(To help them stay in patty form and not fall apart, I cook them on med-low slowly so they have longer to set-up without burning.  Makes them easier to flip, too.)  Heat a frying pan and a couple teaspoons olive oil over medium-low heat.  Mixture will be slightly sticky, so using a 1/4 cup measuring cup, drop mixture into pan and lightly flatten to 1/2 inch thick.  Fry until golden-brown, about 4 minutes on each side.   Makes approx. 10 burgers.

Per burger:  Calories 132; Protein 8 g; Fat 5 g; NET Carbs 12 g; (Fiber 2 g); Sugar 0 g; Sodium 200 mg

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