Mediterranean Burgers
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 113.1
- Total Fat: 1.2 g
- Cholesterol: 1.3 mg
- Sodium: 332.7 mg
- Total Carbs: 20.2 g
- Dietary Fiber: 3.7 g
- Protein: 5.7 g
View full nutritional breakdown of Mediterranean Burgers calories by ingredient
Submitted by: BRITTANIA17
Introduction
Adapted from Eating Well Adapted from Eating WellNumber of Servings: 6
Ingredients
-
4 sun-dried tomatoes, (not packed in oil)
1 1/2 cups vegetable broth, or water
1/2 cup millet, rinsed (see Ingredient note)
1/4 teaspoon salt
1 large onion, chopped
3 cups lightly packed baby spinach, stems trimmed
2 cloves garlic, minced
1/2 cup crumbled fat free feta cheese
1/3 cup fine dry panko breadcrumbs
1/4 teaspoon freshly ground pepper
cooking spray
Directions
1. Place sun-dried tomatoes in a small saucepan and cover with water. Bring to a boil. Remove from heat and let soak until softened, about 30 minutes. Drain and finely chop; set aside.
2. Meanwhile, bring broth (or water) to a boil in a medium saucepan. Stir in millet and salt; return to a boil. Reduce heat to low, cover and simmer until the millet is tender and liquid is absorbed, 25 to 30 minutes. Let stand, covered, for 10 minutes. Fluff with a fork; transfer to a plate to cool to room temperature, about 20 minutes.
3. While the millet cooks, heat large nonstick skillet over medium heat. Spray with cooking spray, add onion and cook, stirring often, until softened and light brown, 5 to 7 minutes. Gradually stir in spinach; cover and cook, stirring, until the spinach is wilted, 30 to 60 seconds. Add garlic and cook, stirring, until fragrant, about 1 minute more. Transfer to a plate; let cool for about 10 minutes.
4. Place the millet in a food processor and pulse to mix lightly. Add the spinach mixture and pulse until coarsely chopped. Transfer to a large bowl; stir in the feta, breadcrumbs, pepper and the reserved sun-dried tomatoes; mix well.
5. With dampened hands, form the mixture into six 1/2-inch-thick patties, using about 1/2 cup for each.
6. Spray pan with cooking spray, cook 3 to 4 patties at a time in a large nonstick skillet over medium heat until browned and heated through, about 4 minutes per side.
Yields: Six patties
Number of Servings: 6
Recipe submitted by SparkPeople user BRITTANIA17.
2. Meanwhile, bring broth (or water) to a boil in a medium saucepan. Stir in millet and salt; return to a boil. Reduce heat to low, cover and simmer until the millet is tender and liquid is absorbed, 25 to 30 minutes. Let stand, covered, for 10 minutes. Fluff with a fork; transfer to a plate to cool to room temperature, about 20 minutes.
3. While the millet cooks, heat large nonstick skillet over medium heat. Spray with cooking spray, add onion and cook, stirring often, until softened and light brown, 5 to 7 minutes. Gradually stir in spinach; cover and cook, stirring, until the spinach is wilted, 30 to 60 seconds. Add garlic and cook, stirring, until fragrant, about 1 minute more. Transfer to a plate; let cool for about 10 minutes.
4. Place the millet in a food processor and pulse to mix lightly. Add the spinach mixture and pulse until coarsely chopped. Transfer to a large bowl; stir in the feta, breadcrumbs, pepper and the reserved sun-dried tomatoes; mix well.
5. With dampened hands, form the mixture into six 1/2-inch-thick patties, using about 1/2 cup for each.
6. Spray pan with cooking spray, cook 3 to 4 patties at a time in a large nonstick skillet over medium heat until browned and heated through, about 4 minutes per side.
Yields: Six patties
Number of Servings: 6
Recipe submitted by SparkPeople user BRITTANIA17.
