Bean Burgers With Oregano-yogurt Sauce
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Dairy, Grains, Eggs | Vegetarian | Vegetable | 4 | Servings |
INGREDIENTS
| 1/2 | c | Nonfat sour cream |
| 2 | T | Chopped green onions |
| 1/4 | t | Dried oregano leaves |
| 1/8 | t | Salt |
| 1 | 15.5-oz kidney beans | |
| drained rinsed I used | ||
| black beans which was | ||
| also | ||
| good | ||
| 3 | T | Plain bread crumbs |
| 1/4 | T | Garlic powder |
| 1 | ds | Ground red pepper, cayenne |
| 1 | ds | Pepper |
| 2 | Egg whites | |
| Cooking spray | ||
| 4 | Buns, split |
INSTRUCTIONS
From: Patricia Thorp <thorp@sas.upenn.edu> Date: Wed, 17 Jul 1996 11:12:36 -0400 (EDT) From Quick and Healthy: In small bowl, combine sour cream, onions, oregano, and salt; mix well. Refrigerate until serving time. In medium bowl with fork or in food processor bowl with metal blade, mash beans well. Add bread crumbs, garlic powder, ground red pepper, pepper, egg whites; mix well. Mixture will be soft. With wet hands, shape mixture into 4 patties, 1/2 inch thick. Spray pan in medium nonstick skillet . "Fry" bean patties 5 minutes over medium heat. Turn and flattten slightly with pancake turner; cook and additional 5 minutes or until thoroughly heated and set. Serve in buns with sour cream sauce. I also tried mine with a sprinkle of nonfat cheese, which was also yummy. Makes 4 sandwiches. fatfree digest V96 #198 From the Fatfree Vegetarian recipe list. Downloaded from Glen's MM Recipe Archive, http://www.erols.com/hosey.
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Nutrition (calculated from recipe ingredients)
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Calories: 122
Calories From Fat: 8
Total Fat: <1g
Cholesterol: 0mg
Sodium: 417.4mg
Potassium: 338.8mg
Carbohydrates: 20.7g
Fiber: 6.2g
Sugar: 2.5g
Protein: 8.4g