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Ingredientes
- 3 Tbsp. sunflower seeds hulled
- Â Â vegetable cooking spray
- Â Â Salt
- 1 slc whole wheat bread
- 2 x cloves garlic chopped
- 8 ounce mushrooms minced
- 1/4 lb spinach leaves stems removed
- 10Â 1/2 ounce hard tofu lowfat, liquid removed
- 2 x green onions chopped
- 1 c. cooked brown rice basmati
- 1 c. nonfat mozzarella cheese
- 2 Tbsp. nonfat egg substitute
- 1/4 tsp cayenne pepper
- 1/4 c. low-fat mayonnaise
- 4 whl -wheat buns split and toasted
- 3 ounce alfalfa sprouts (half a pkg)
- 4 x lettuce leaves
- 1 x tomato sliced 1/4" thick
- Â Â (about eight slices)
Direcciones
- Toast sunflower seeds in small skillet sprayed with nonstick cooking spray, stirring, till browned. Sprinkle with salt to taste. Set aside.
- Break bread into pcs and grind in food processor or possibly blender to make 1/2 c. bread crumbs. Set aside.
- Saute/fry garlic and mushrooms in skillet sprayed with nonstick cooking spray till mushrooms are tender and moisture has evaporated, about 5 min.
- Add in spinach and saute/fry till limp. Remove from heat. Break up tofu and stir into mushroom mix along with green onions, rice, cheese, egg substitute, cayenne, salt to taste and toasted sunflower seeds. Shape into 4
- (1/2-inch-thick) patties. Brown patties in skillet sprayed with nonstick cooking spray over medium-low heat till browned on both sides, about 5 min per side.
- Spread about 1 1/2 tsp. mayonnaise on each side of bun. Divide alfalfa sprouts over 4 bun halves. Top each with patty, lettuce and tomato slices.
- Makes 4 veggie burgers (24.6% cff)
- Story: Veggie burgers keep growing in popularity because cooks are coming up with better recipes all the time. Mushrooms, spinach, brown rice and tofu are combined in this burger which even non-vegetarians should enjoy.
- Hard silken tofu in the small paper box usually found in the produce section of the supermarket is used in this recipe. Drain the tofu well on paper towels before crumbling it. Nonfat egg substitute and nonfat mozzarella cheese act as binders, so the burger holds together when it's pan-fried.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 323g | |
| Recipe makes 4 servings | |
| Calories 345 | |
| Calories from Fat 135 | 39% |
| Total Fat 15.33g | 19% |
| Saturated Fat 2.16g | 9% |
| Trans Fat 0.0g | |
| Cholesterol 11mg | 4% |
| Sodium 602mg | 25% |
| Potassium 637mg | 18% |
| Total Carbs 22.23g | 6% |
| Dietary Fiber 3.5g | 12% |
| Sugars 3.86g | 3% |
| Protein 30.23g | 48% |
