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Cheesy Soy Burgers
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-
Prep
25
min
-
Total
25
min
-
Servings
4
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Ingredients
Horseradish Sauce
-
1/2
cup plain fat-free yogurt
-
2
teaspoons prepared horseradish
Patties
-
1
can (15 oz) soybeans, drained, rinsed
-
1/2
cup shredded reduced-fat Cheddar cheese (2 oz)
-
1/4
cup unseasoned dry bread crumbs
-
2
medium green onions, finely chopped (2 tablespoons)
-
1
teaspoon Worcestershire sauce
-
1/4
teaspoon pepper
-
1/8
teaspoon salt
-
2
tablespoons fat-free egg product or 1 egg white
Buns
-
4
burger buns, split, toasted
Toppings
-
4
slices tomato
-
4
lettuce leaves
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Steps
-
1
In small bowl, mix sauce ingredients; set aside.
-
2
In medium bowl, mash beans with fork. Stir in remaining patty ingredients. Shape mixture into 4 patties.
-
3
Spray 10-inch nonstick skillet with cooking spray. Cook patties in skillet over medium heat about 10 minutes, turning once, until light brown.
-
4
Top bottom halves of buns with patties, sauce, tomato and lettuce. Cover with top halves of buns.
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-
If soybeans are missing from your supermarket shelves, canned pinto beans, drained and rinsed, are a tasty bean backup for these low-fat bean burgers.
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Nutrition Facts
Serving Size:
1 Serving
- Calories
- 380
- Calories from Fat
- 110
- Total Fat
- 12g
- 18%
- Saturated Fat
- 2 1/2g
- 12%
- Trans Fat
- 0g
- Cholesterol
- 0mg
- 0%
- Sodium
- 790mg
- 33%
- Potassium
- 750mg
- 21%
- Total Carbohydrate
- 41g
- 14%
- Dietary Fiber
- 7g
- 29%
- Sugars
- 6g
- Protein
- 26g
- Vitamin A
- 8%
- 8%
- Vitamin C
- 6%
- 6%
- Calcium
- 35%
- 35%
- Iron
- 40%
- 40%
Exchanges:
2 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 2 1/2 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.
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