Directions:
- Combine all ingredients in heavy pan on med heat.
- Bring to a boil; reduce heat to low.
- Simmer uncovered 50 min, or until all liquid is gone and mixture is very sticky.
- (Don't cook it too fast or it won't be sticky enough to hold together- if liquid is gone and mixture doesn't seem to stick, add a little more water and continue simmering.) Stir periodically throughout and then frequently near end of cooking time to prevent scorching.
- Remove from heat, place in covered container, and chill thoroughly, preferably overnight.
- To cook burgers: Preheat skillet on medium, spray lightly with non-stick spray if desired.
- Wet hands lightly and shape patties from approx 1/2 cup chilled mixture each.
- Cook until browned on both sides- turn carefully!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 86.6 Kcal (363 kJ) | ||
| Calories from fat | 4.16 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.46g | 1% | |
|---|---|---|---|
| Sodium | 156.76mg | 7% | |
| Potassium | 176.45mg | 4% | |
| Total Carbs | 17.05g | 6% | |
| Sugars | 0.95g | 4% | |
| Dietary Fiber | 4.61g | 18% | |
| Protein | 3.71g | 7% | |
| Vitamin C | 1.3mg | 2% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 1.2mg | 6% | |
| Calcium | 24.1mg | 2% | |
| Amount Per 100 g | |||
| Calories | 65.01 Kcal (272 kJ) | ||
| Calories from fat | 3.13 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.35g | 1% | |
|---|---|---|---|
| Sodium | 117.67mg | 7% | |
| Potassium | 132.45mg | 4% | |
| Total Carbs | 12.8g | 6% | |
| Sugars | 0.71g | 4% | |
| Dietary Fiber | 3.46g | 18% | |
| Protein | 2.78g | 7% | |
| Vitamin C | 1mg | 2% | |
| Iron | 0.9mg | 6% | |
| Calcium | 18.1mg | 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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