NUTRITION FOCUS

Kimberly A. Tessmer, RD LD

Consulting Dietitian

kim@nutrifocus.net

http://www.nutrifocus.net

RECIPE BOX

JANUARY 2001

You don’t have to be a vegetarian to try meatless meals!! Try this healthy and delicious burger for something different!

Vegetarian Hearty Burger*

Makes 4 servings

½ cup + 1 tablespoon egg whites

¾ cup shredded low-fat mozzarella cheese

1/3 cup minced dried onion

1 tablespoon light soy sauce

½ teaspoon ground sage

1 cup rolled oats

4 ½ tablespoons finely chopped walnuts

1 teaspoon garlic powder

· Mix egg whites, cheese, onion and soy sauce in bowl. Stir in oats, walnuts, garlic powder and sage. Mix well.

· Make four ½ inch-thick patties by pressing between two pieces of waxed paper.

· Spray skillet with non-stick cooking spray. Grill burgers over medium heat for

6 minutes on each side or until golden brown. Or use the outdoor grill!

Nutrition Information (per serving)-

Calories- 270 cal

Cholesterol- 24 mg

Fat- 10 grams

Sodium- 400 mg

Protein- 20 grams

Carbohydrates- 22 grams

Fiber- 1.6 grams

Exchanges using the American Diabetic Exchanges (per serving):

1 ½ bread/starch, 2 proteins, 1 fat

*Recipe Source- Developed by the Armed Forces Recipe Team, Natick Labs, Natick, MA. (Tufts University Health & Nutrition Letter; February 1999)