Veggie Tuna Burgers

If you have around 30 minutes to spend in the kitchen, Veggie Tuna Burgers might be a tremendous pescatarian recipe to try. This recipe serves 6. For $1.59 per serving, this recipe covers 19% of your daily requirements of vitamins and minerals. One serving contains 399 calories, 22g of protein, and 14g of fat. A couple people made this recipe, and 78 would say it hit the spot. It is brought to you by Taste of Home. It works well as a main course. A mixture of salt, zucchini, pepper, and a handful of other ingredients are all it takes to make this recipe so yummy. It is a reasonably priced recipe for fans of American food. Overall, this recipe earns a pretty good spoonacular score of 67%. If you like this recipe, you might also like recipes such as Veggie Tuna Burgers, Veggie Burgers, and Best Veggie Burgers.

Servings: 6

Preparation duration: 20 minutes

Cooking duration: 10 minutes

 

Ingredients:

1 teaspoon butter

6 slices reduced-fat cheddar cheese

1 egg, lightly beaten

1 garlic clove, minced

6 hamburger buns, split

6 lettuce leaves

1/4 cup finely chopped onion

1/4 teaspoon pepper

1/4 teaspoon salt

6 slices tomato

1 can (6 ounces) light water-packed tuna, drained and flaked

2 cups soft whole wheat bread crumbs

1 cup each shredded zucchini, yellow summer squash and carrots

Equipment:

frying pan

bowl

Cooking instruction summary:

Directions In a large nonstick skillet coated with cooking spray, saute onion and garlic for 1 minute. Add the zucchini, yellow squash and carrots; saute until tender. Drain and cool to room temperature. In a large bowl, combine the egg, bread crumbs, tuna, salt and pepper. Add vegetable mixture. Shape into six 3-1/2-in. patties. Coat the same skillet again with cooking spray; cook patties in butter for 3-5 minutes on each side or until lightly browned. Serve on buns with cheese, lettuce and tomato. Yield: 6 servings. Originally published as Veggie Tuna Burgers in Taste of HomeFebruary/March 2008, p47 Nutritional Facts 1 burger equals 275 calories, 8 g fat (4 g saturated fat), 58 mg cholesterol, 643 mg sodium, 32 g carbohydrate, 3 g fiber, 20 g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 vegetable. Print Add to Recipe Box Email a Friend

 

Step by step:


1. In a large nonstick skillet coated with cooking spray, saute onion and garlic for 1 minute.

2. Add the zucchini, yellow squash and carrots; saute until tender.

3. Drain and cool to room temperature.

4. In a large bowl, combine the egg, bread crumbs, tuna, salt and pepper.

5. Add vegetable mixture. Shape into six 3-1/2-in. patties.

6. Coat the same skillet again with cooking spray; cook patties in butter for 3-5 minutes on each side or until lightly browned.

7. Serve on buns with cheese, lettuce and tomato.


Nutrition Information:

Quickview
354k Calories
19g Protein
10g Total Fat
53g Carbs
12% Health Score
Limit These
Calories
354k
18%

Fat
10g
16%

  Saturated Fat
4g
29%

Carbohydrates
53g
18%

  Sugar
5g
6%

Cholesterol
57mg
19%

Sodium
705mg
31%

Get Enough Of These
Protein
19g
39%

Selenium
34µg
50%

Vitamin A
2291IU
46%

Iron
5mg
28%

Vitamin B3
5mg
27%

Vitamin C
20mg
24%

Vitamin B1
0.34mg
23%

Calcium
223mg
22%

Fiber
5g
22%

Phosphorus
211mg
21%

Manganese
0.41mg
21%

Folate
74µg
19%

Vitamin B12
1µg
17%

Vitamin B2
0.26mg
16%

Vitamin B6
0.24mg
12%

Zinc
1mg
9%

Potassium
309mg
9%

Magnesium
33mg
8%

Copper
0.11mg
6%

Vitamin K
5µg
5%

Vitamin D
0.6µg
4%

Vitamin E
0.51mg
3%

Vitamin B5
0.3mg
3%

covered percent of daily need
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Food Trivia

Pearls melt in vinegar.

Food Joke

Twas the month after Christmas, and all through the house Nothing would fit me, not even a blouse. The cookies I'd nibbled, the eggnog I'd taste All the holiday parties had gone to my waist. When I got on the scales there arose such a number! When I walked to the store . I'd remember the marvelous meals I'd prepared; The gravies and sauces and beef nicely rared, The wine and the rum balls, the bread and the cheese And the way I'd never said, "No thank you, please." As I dressed myself in my husband's old shirt And prepared once again to do battle with dirt-- I said to myself, as I only can "You can't spend a winter disguised as a man!" So, away with the last of the sour cream dip, Get rid of the fruit cake, every cracker and chip Every last bit of food that I like must be banished 'Till all the additional ounces have vanished. I won't have a cookie, not even a lick. I'll want only to chew on a long celery stick. I won't have hot biscuits, or corn bread, or pie, I'll munch on a carrot and quietly cry. I'm hungry, I'm lonesome, and life is a bore--- But isn't that what January is for? Unable to giggle, no longer a riot. Happy New Year to all and to all a good diet!

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