Saturday, September 12, 2009

Asian Rice and Bean Burgers

Skip the beef! Brown rice, lentils, cashews and a dash of stir-fry sauce make sensational veggie burgers. From eatbetteramerica.

Prep Time:25 min
Start to Finish:1 hr 15 min
makes:4 servings

1/2cup uncooked brown rice
1/4cup dried lentils (2 oz), sorted, rinsed
1 1/2cups water
2tablespoons finely chopped cashews, slivered almonds or dry-roasted peanuts
2tablespoons Progresso® plain dry bread crumbs
2tablespoons stir-fry sauce
4medium green onions, finely chopped (1/4 cup)
1/4cup fat-free egg product
Vegetable Sauce
1medium stalk celery, sliced (1/2 cup)
1medium carrot, peeled, sliced (1/2 cup)
1/2cup water
2tablespoons stir-fry sauce

Hot cooked Chinese noodles or rice, if desired

1.In 2-quart saucepan, heat rice, lentils and 1 1/2 cups water to boiling. Reduce heat to low. Cover; simmer 30 to 40 minutes, stirring occasionally, until lentils are tender and water is absorbed. Cool slightly.
2.In saucepan, mash rice mixture slightly with fork. Stir in remaining burger ingredients. Shape mixture into 4 patties, about 1/2 inch thick.
3.Spray 10-inch skillet with cooking spray. Cook patties in skillet about 10 minutes, turning once, until golden brown. Remove from skillet; keep warm.
4.In same skillet, mix sauce ingredients; heat to boiling. Reduce heat to medium; add burgers. Cover; cook 5 to 8 minutes until burgers are hot and vegetables are crisp-tender. Serve sauce and burgers over Chinese noodles.

Nutritional Information
1 Serving: Calories 200 (Calories from Fat 25); Total Fat 3g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 0mg; Sodium 600mg; Total Carbohydrate 35g (Dietary Fiber 5g, Sugars 5g); Protein 8g % Daily Value*: Vitamin A 60%; Vitamin C 2%; Calcium 4%; Iron 15% Exchanges: 2 Starch; 0 Other Carbohydrate; 1 Vegetable; 1/2 Fat Carbohydrate Choices: 2 MyPyramid Servings: 1 oz-equivalents Grains, 1 oz-equivalents Meat & Beans, 1/2 c Vegetables
*% Daily Values are based on a 2,000 calorie diet.

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