Quinoa Burgers
Both a whole grain and a complete protein, quinoa is exceptionally nutritious.
1/2 cup (125 mL) uncooked quinoa
1/2 cup (125 mL) carrot, shredded
1/2 cup (125 mL) whole grain bread crumbs
1/2 cup (125 mL) corn kernels
1/4 cup (60 mL) parsley, finely chopped
1 tsp (5 mL) black pepper
1 large free-range egg, lightly beaten
2 Tbsp (30 mL) extra-virgin olive oil
4 whole grain buns
1/2 cup (125 mL) romaine lettuce, shredded
Rinse quinoa under cool running water and cook as directed on package.
Place quinoa, carrot, bread crumbs, corn, parsley, pepper, and egg in food processor and process until mixture is combined but still chunky.
Spoon mixture into bowl and use hands to form 4 – 1 in (2.5 cm) thick patties. Place patties on plate and cool in refrigerator for 20 minutes.
Heat oil in skillet. Cook each patty 10 minutes per side.
Serve on whole grain bun with lettuce and top with Roasted Cherry Tomato Salsa (see next recipe).
Serves 2.
Each serving contains:
350 calories; 12 g protein; 13 g total fat (2 g sat. fat, 0 g trans fat); 49 g carbohydrates; 5 g fibre; 328 mg sodium
Roasted Cherry Tomato Salsa
Give any dish a boost of lycopene with this tomato-rich salsa.
2 cups (500 mL) cherry tomatoes, sliced in half
2 Tbsp (30 mL) extra-virgin olive oil
1/4 cup (60 mL) onion, finely chopped
1/4 cup (60 mL) fresh cilantro, finely chopped
1/2 jalapeno pepper, finely chopped
1 garlic clove, crushed
1 Tbsp (15 mL) lime juice
Salt and pepper to taste
Preheat oven to 450 F (230 C).
Spread tomatoes out on cookie sheet and drizzle with oil. Place in oven and bake for 15 minutes or until slightly charred.
Transfer tomatoes to large bowl and mix in remaining ingredients. Chill before serving.
Makes 8 – 1/4 cup (60 mL) servings.
Each serving contains:
40 calories; 0 g protein; 3 g total fat (0 g sat. fat, 0 g trans fat); 2 g carbohydrates; 1 g fibre; 15 mg sodium
source: “Longevity-promoting foods“, from alive #348, October 2011
