Garden Burgers for Your Freezer - OAMC Recipe

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Garden Burgers for Your Freezer - OAMC
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Ingredients
17
Count
Nutrition
199
Calories
Total time
75
Minutes
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Ingredients:

Directions:

  1. Add 1 cup boiling water to the bulgur in a small bowl and let sit for about 1 hour.
  2. Steam the mushrooms for 10 minutes or until tender; then remove them from steamer; and replace with onion.
  3. Steam onions for 10 minutes or until pieces are translucent.
  4. Keep these separate and set aside.
  5. You can also microwave each one covered for 8 minutes.
  6. Use the water left over as part of the water for the oats below.
  7. Add 2 cups of water to the oats and let them soak for 10 minutes, until soft.
  8. Drain any excess water from bulgur and oats, then combine grains with mushrooms, rice, cheeses, flour, yeast and spices in blender or food processor and pulse 4-5 times until ingredients are chopped fine, but not pureed.
  9. Pour mixture into a bowl with the onion and cornstarch, and mix well.
  10. Preheat oven to 300F and set a large skillet over medium/low heat.
  11. Spray the skillet with spray.
  12. Measure 1/2 cup at a time of the mixture into the pan and shape with a spoon into a 3 -4 patty that is approximately 1/2 think.
  13. Cook the patties in batches for 2-4 minutes per side, or until light brown on the surface.
  14. When all of the patties have been cooked in skillet, arrange them on a lightly sprayed cooking sheet and bake for 20 to 25 minutes in the oven.
  15. Be sure to turn them over halfway through the cooking time.
  16. Freeze when they have cooled.
  17. To serve: Can be reheated in pan; grilled; or microwaved for 30-35 seconds and then toasted.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 198.7 Kcal (832 kJ)
Calories from fat 30.26 Kcal
% Daily Value*
Total Fat 3.36g 5%
Cholesterol 4.42mg 1%
Sodium 352.14mg 15%
Potassium 390.49mg 8%
Total Carbs 28.93g 10%
Sugars 7.85g 31%
Dietary Fiber 3.73g 15%
Protein 14.58g 29%
Vitamin C 3.4mg 6%
Iron 1.7mg 9%
Calcium 161.3mg 16%
Amount Per 100 g
Calories 113.45 Kcal (475 kJ)
Calories from fat 17.28 Kcal
% Daily Value*
Total Fat 1.92g 5%
Cholesterol 2.53mg 1%
Sodium 201.05mg 15%
Potassium 222.95mg 8%
Total Carbs 16.52g 10%
Sugars 4.48g 31%
Dietary Fiber 2.13g 15%
Protein 8.32g 29%
Vitamin C 1.9mg 6%
Iron 1mg 9%
Calcium 92.1mg 16%

* 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.5
    Points
  • 5
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low cholesterol

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