Broccoli/ Quinoa/ Tuna burgers
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
Plain white flour (UK), 150 g (remove)Egg, fresh, whole, raw, 2 medium (remove)Garlic, 3 clove (remove)Red Onion Raw (1/4 cup, 40g or 1.4oz), 0.25 cup (remove)Tesco skipjack tuna in spring water, 86 gram (remove)Broccoli, fresh, 143 grams (remove)Olive Oil, 20 grams (remove)*Tesco Quinoa (35g uncooked = 91g cooked) (cooked values shown), 400 gram(s) (remove)
In frying pan add tuna, onion, garlic, thyme and seasoning to a little oil until onions soft.
In sauce pan- boil quinoa for 12 mins. Then strain and rinse. I used a sieve. Weight the quinoa AFTER it has been boiled and strained to remove excess water.
In another sauce pan- steam broccoli until bright green. Around 5 mins. Weight the broccoli BEFORE it has been placed in the water.
One these 3 pots are finished cooking, combine them in a mixing bowl with flour and egg.
Use same frying pan used before to cook 8 (plus a little bit) aprox. 100g burgers in a little oil. To form the burger I used a large spoon and shaped in the frying pan. Flip after a few mins until both sides brown.
Serving Size: I made 8 x 100g burgers with 80 g left over.
Number of Servings: 8.8
Recipe submitted by SparkPeople user JEJD1988.
In sauce pan- boil quinoa for 12 mins. Then strain and rinse. I used a sieve. Weight the quinoa AFTER it has been boiled and strained to remove excess water.
In another sauce pan- steam broccoli until bright green. Around 5 mins. Weight the broccoli BEFORE it has been placed in the water.
One these 3 pots are finished cooking, combine them in a mixing bowl with flour and egg.
Use same frying pan used before to cook 8 (plus a little bit) aprox. 100g burgers in a little oil. To form the burger I used a large spoon and shaped in the frying pan. Flip after a few mins until both sides brown.
Serving Size: I made 8 x 100g burgers with 80 g left over.
Number of Servings: 8.8
Recipe submitted by SparkPeople user JEJD1988.
Nutritional Info Amount Per Serving
- Calories: 163.5
- Total Fat: 4.5 g
- Cholesterol: 37.2 mg
- Sodium: 52.9 mg
- Total Carbs: 22.6 g
- Dietary Fiber: 2.3 g
- Protein: 7.9 g
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