Side Dish 302 Calorie Vegetable Patties

Side Dish 302 Calorie Vegetable Patties


INGREDIENTS:
1 cup finely shredded carrot
1/4 cup cooked brown rice, cooled
1/2 cup shredded part-skim mozzarella cheese
1/3 cup finely chopped onion
1/3 cup chopped dry-roasted unsalted peanuts
1/4 cup fine dry bread crumbs
1 tablespoon snipped fresh parsley
1/2 teaspoon ground ginger
1/8 teaspoon ground coriander
2 slightly beaten egg whites
1 tablespoon reduced-sodium soy sauce
Nonstick spray coating
2 English muffins, split
1/2 cup plain low-fat yogurt
DIRECTIONS:
In a large mixing bowl, stir together carrots, cooled rice, cheese, onion, peanuts, bread crumbs, parsley, ginger, coriander,
and 1/8 teaspoon pepper.
In a small bowl, stir together egg whites and soy sauce. Add to rice mixture; mix well. Cover and chill for 1 hour or till
firm enough to handle.
Shape chilled rice mixture into four 3/4-inch-thick patties. Spray a baking sheet with nonstick spray coating. Place
patties on the baking sheet.
Broil 4 inches from the heat for 7 minutes. Turn and broil about 2 minutes more or till set. Meanwhile, toast English
muffin halves. To serve, place each patty on an English muffin half. Top with 2 tablespoons of yogurt.
Makes 4 servings.
Calories: 302/serving
TIME:
Preparation Time: 20 min.
Chilling Time: 1 hr.
Cooking Time: 9 min.

NUTRITIONAL INFORMATION PER SERVING:
16g protein
39g carbohydrate
10g fat
10mg cholesterol
338mg sodium
349mg potassium
-Low Fat -Low Cholesterol