Quinoa and Mushroom Burger
Try a different take on the all-American classic
Low-calorie and satisfying, mushrooms and quinoa are good sources of potassium, a mineral that may reduce your risk of high blood pressure. Enjoy this burger on a whole-wheat bun.
¾ c. quinoa
1 c. chopped brown mushrooms
1 small garlic clove, minced
½ tsp. salt
¼ tsp. pepper
¼ c. finely chopped chives
7 Tbsp. low-fat mayonnaise, divided
1 egg white
½ c. whole-wheat bread crumbs
2 Tbsp. fat-free plain yogurt
1 Tbsp. Dijon-style mustard
6 whole-wheat buns, toasted
3 small tomatoes, thinly sliced
2 small red bell peppers, cut into thin rings
1 small head lettuce
1. Rinse quinoa in sieve under cold water. Place in small pot. Add 1 cup water. Bring to a simmer. Cover; cook over low heat 15 minutes or until water is absorbed. Spoon into large bowl; fluff with fork.
2. Spray large nonstick skillet with cooking spray. Add mushrooms and garlic; cook 5 minutes over medium heat until mushrooms are tender. Add to quinoa. Stir in salt, pepper, chives, 4 Tbsp. mayonnaise, egg white and bread crumbs. Shape into 6 (1-inch thick) patties. Chill 1 hour.
3. Stir together remaining 3 Tbsp. mayonnaise, yogurt and mustard for spread.
4. Spray large nonstick skillet with cooking spray. Add patties, not crowding. Cook 5 minutes over medium heat or until bottom browns. Gently turn over; cook 5 minutes longer.
5. Place 1 quinoa patty on each bun. Top with 1 Tbsp. spread. Add tomato slices, bell pepper slices and 2 or 3 lettuce leaves.
Makes 6 servings.
Nutritional information per serving: 350 calories, 5.25 g total fat, 13.5 g protein, 62 g carbohydrates, 584.5 mg sodium and 9.5 g dietary fiber.