Tuesday, June 26, 2012

Quinoa Patty

2 rounded cups cooked quinoa (see note below for cooking instructions)

3/4 cup reduced fat sharp shredded cheddar cheese (or other variety, if you prefer)

1/2 cup low-fat cottage cheese

2 medium carrot, finely grated (OR 1 cup shredded zucchini, squeezed dry)

 3/4 C Egg Substitute

3 tablespoons all purpose flour

2 green onions, including white parts

1 /2 teaspoon Splenda or sugar

1/4 teaspoon black pepper

1/4 teaspoon ground cumin

1/8 teaspoon salt

1/8 teaspoon garlic powder

Olive oil spray

To cook quinoa:

1 cup uncooked quinoa
2 cups water
1/2 teaspoon salt

In a medium saucepan bring the 2 cups water and 1/2 teaspoon salt to a boil over high heat. Add quinoa and reduce heat to low. Cover and cook for 18-20 minutes, or until all water is absorbed and the seeds are tender. Allow to cool for a few minutes.

In a large bowl combine the cooked quinoa (make sure you measure the 2 cups and not dump the whole pot in), cheddar cheese, cottage cheese, carrot, eggs, flour, green onions, Splenda, pepper, cumin, salt, and garlic powder.

(To help make sure they stay in patty form and don't fall apart I cook them slowly on med-low so they have time to set up without burning. Makes them easier to flip, too!) Heat a frying pan and a couple teaspoons olive oil over medium-low heat. Mixture will be slightly sticky, so using a 1/4 cup measuring cup, drop mixture into pan and lightly flatten to 1/2 inch thick. Fry until golden-brown, about 4 minutes on each side. Makes approx. 12  burgers. Tastes great with "fry sauce"  -equal amounts of ketchup and FF ranch dressing)

Nutritional info per patty:  Calories 90, Fat 2.4 g, Sat. Fat 1g, Cholesterol 6mg,  sodium 102g,
Carbs 10.8g, Fiber 1.3g, Sugars 1.1g, Proteins 6.4g, Vitamin A 46%, Vitamin C 3%, Calcium 9%, Iron 5%

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