Directions:
- Mix above ingredients and form into 4-6 patties.
- Brown in a drizzle of oil on both sides in an ovenproof skillet. Finish off in a 375F oven for 10 – 15 minutes. Serve on a whole grain bun with toppings of your choice.
- Extra goodies can be leftover brown rice, corn, any leftover bits of vegetables that you might otherwise put into soup. All vegetables should be precooked.
- Your mixture should be moist but still able to form into patties. Once they are browned on the first side, they will be easier to handle. These don’t shrink like meat so make them in sizes to fit your buns.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 50.18 Kcal (210 kJ) | ||
| Calories from fat | 9.84 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.09g | 2% | |
|---|---|---|---|
| Cholesterol | 27.28mg | 9% | |
| Sodium | 97.53mg | 4% | |
| Potassium | 63.05mg | 1% | |
| Total Carbs | 7.31g | 2% | |
| Sugars | 0.4g | 2% | |
| Dietary Fiber | 0.19g | 1% | |
| Protein | 2.75g | 6% | |
| Vitamin C | 0.3mg | 0% | |
| Iron | 0.5mg | 3% | |
| Calcium | 23.8mg | 2% | |
| Amount Per 100 g | |||
| Calories | 110.71 Kcal (464 kJ) | ||
| Calories from fat | 21.7 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.41g | 2% | |
|---|---|---|---|
| Cholesterol | 60.18mg | 9% | |
| Sodium | 215.15mg | 4% | |
| Potassium | 139.1mg | 1% | |
| Total Carbs | 16.13g | 2% | |
| Sugars | 0.88g | 2% | |
| Dietary Fiber | 0.43g | 1% | |
| Protein | 6.07g | 6% | |
| Vitamin C | 0.6mg | 0% | |
| Iron | 1.2mg | 3% | |
| Calcium | 52.5mg | 2% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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