Recipe: Zucchini Quinoa Burgers
Zucchini is readily available this time of year, and here is a great, healthy way to use them for burgers!
Add some healthy, but often over-looked, quinoa and lower-fat cheeses and you’ve got a delicious entrée or side dish. Leftovers reheat well.
Zucchini Quinoa Burgers
Makes: 10 servings
Prep time: 25 minutes; cooking time: 10 minutes
2 cups quinoa, cooked (ie, Trader Joe’s Tri-color quinoa)
½ cup shredded mozzarella, part-skim
1 cup low-fat cottage cheese
1 cup zucchini, grated or chopped
3 large eggs, beaten
3 Tbsp white whole wheat flour
2 green onion stalks, chopped
1 cup Panko bread crumbs (may substitute crushed corn tortilla chips)
1 tsp cumin
2 cloves fresh garlic, chopped
¼ teaspoon sea salt, or to taste
¼ teaspoon ground black pepper
3 Tbsp olive oil (TJ’s recommends their 100% Greek Kalamata)
In a large bowl, combine all ingredients except olive oil. Mixture will be sticky. If necessary add more Panko crumbs at this point. Form into 10 patties.
Refrigerate for 10 minutes or more. Add olive oil to skillet and bring to medium high heat. Add patties and cook 4 minutes on each side or until golden brown.
Estimated nutrition information per serving, based on ingredient list: 273 calories, 33 g carbohydrate, 3.3 g fiber, 13.4 g protein, 9.9 g fat(2.3 sat, 0 trans), 61 mg cholesterol, 276 mg sodium, 299 mg potassium.
Source: Trader Joe’s 2012 Quintessential Quinoa Recipe contest winner- Deborah Stone
For more food and nutrition information please email Kris Bonham, RDN.