- 1 16 oz. can garbanzo beans,
rinsed and well-drained
- 1/2 cup shredded lowfat cheddar cheese
- 1/4 cup dry bread crumbs
- 2 Tablespoons chopped green onions
- 1 teaspoon Worcestershire sauce
- 1/4 teaspoon pepper
- 1/8 teaspoon salt
- 1 egg white
- 4 hamburger whole wheat buns
- 4 slices large tomato
- 4 lettuce leaves
Spray a 10-inch nonstick skillet with cooking spray. Mash the beans in a medium bowl. Mix in the cheese, bread crumbs, onions, worcestershire sauce, pepper, salt and egg white.
Shape mixture into 4 patties. Cook patties over medium heat about 5 minutes on each side, until lightly browned.
Serve on a bun with tomato, lettuce and regular burger stuff.
Note: Would you like to make your own bread crumbs to ensure freshness. Cut 3 large slices of bread (I prefer whole wheat) into 1-inch cubes and arrange in a single layer on an ungreased baking sheet. Bake in a 350 degree oven for 6 to 10 minutes or until cubes are thoroughly dry and tops turn a medium brown. Toss into your food processor and grind into a coarse powder. May be stored in refrigerator in a tightly sealed container for several days. Makes 1 cup.
Amount Per Serving:
Calories 427 - Calories from Fat 70
Percent Total Calories From: Fat 16%, Protein 21%, Carbohydrate 63%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 2g, Cholesterol 9mg, Sodium 719mg, Total Carbohydrate 67g, Dietary Fiber 5g, Protein 22g, Vitamin A 1292 units, Vitamin C 54 units, Calcium 0 units, Iron 5 units