Directions:
- Put the ingredients one by one in a blender.
- Turn on the blender.
- Run for cover (it's pretty noisy).
- When everything is reduced to powder, combine in a container.
- To use, mix 1 cup of the mix with 2/3 cup HOT water or combination of water and BBQ sauce, water and wine, or whatever other liquid you can think of.
- Let sit 15 minutes, then form into 3 patties.
- Cook in a pan coated with nonstick spray.
- NOTE: If you use BBQ sauce as part of the liquid, they will brown much faster- must be the sugar in the sauce.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 346.45 Kcal (1451 kJ) | ||
| Calories from fat | 57.65 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.41g | 10% | |
|---|---|---|---|
| Cholesterol | 1.35mg | 0% | |
| Sodium | 638.47mg | 27% | |
| Potassium | 591.58mg | 13% | |
| Total Carbs | 58.74g | 20% | |
| Sugars | 7.52g | 30% | |
| Dietary Fiber | 11.25g | 45% | |
| Protein | 15.42g | 31% | |
| Vitamin C | 2mg | 3% | |
| Iron | 4.2mg | 23% | |
| Calcium | 56.7mg | 6% | |
| Amount Per 100 g | |||
| Calories | 306.21 Kcal (1282 kJ) | ||
| Calories from fat | 50.96 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.66g | 10% | |
|---|---|---|---|
| Cholesterol | 1.19mg | 0% | |
| Sodium | 564.31mg | 27% | |
| Potassium | 522.86mg | 13% | |
| Total Carbs | 51.92g | 20% | |
| Sugars | 6.65g | 30% | |
| Dietary Fiber | 9.94g | 45% | |
| Protein | 13.63g | 31% | |
| Vitamin C | 1.7mg | 3% | |
| Iron | 3.7mg | 23% | |
| Calcium | 50.1mg | 6% | |
* 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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