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Heavenly Earth Burgers Recipe

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Packed with nutrition, these rice-and-bean patties from Wendy McGowan in Fontana, California make a fun, filling, hand-held entree. Fresh parsley and carrots add flecks of color, and sunflower kernels a touch of crunchiness.

This recipe is:

Healthy

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6 Servings
Prep: 25 min. Cook: 10 min.

Ingredients

1-1/2 cups cooked brown rice
1/2 cup finely chopped onion
1/4 cup sunflower kernels
1/4 cup seasoned bread crumbs
1/2 cup shredded carrot
3 tablespoons minced fresh parsley
2 tablespoons reduced-sodium soy sauce
1/2 teaspoon dried thyme
1 egg
1 egg white
1 cup garbanzo beans or chickpeas, rinsed and drained
1-1/2 teaspoons canola oil
6 whole wheat hamburger buns, split
6 lettuce leaves
6 slices tomato
6 slices onion

Directions

In a large bowl, combine the first eight ingredients. In a food processor, combine the egg, egg white and garbanzo beans; cover and process until smooth. Stir into rice mixture. Shape into six patties.
In a nonstick skillet coated with cooking spray, cook patties in oil for 5-6 minutes on each side or until lightly browned and crisp. Serve on buns with lettuce, tomato and onion. Yield: 6 servings.

Nutrition Facts: 1 burger equals 320 calories, 9 g fat (1 g saturated fat), 35 mg cholesterol, 634 mg sodium, 49 g carbohydrate, 6 g fiber, 11 g protein. Diabetic Exchanges: 3 starch, 1 fat.

Heavenly Earth Burgers published in Light & Tasty June/July 2006, p39

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