Low Fat Chickpean And Goat Cheese Burgers Recipe

Ingredients

4 sun-dried tomatoes

nonstick cooking spray

-- preferably olive oil flavored

12 green onions, finely chopped

1/2 red bell pepper, finely chopped

6 cloves garlic, thinly sliced

30 ounces chickpeas, rinsed and drained

2 egg whites

2 cloves garlic, minced

1 1/2 teaspoon dried thyme

1 1/2 teaspoon dried basil

salt, to taste

1 teaspoon ground black pepper

1 teaspoon cayenne pepper

1/3 cup unseasoned dry bread crumbs

--fennel-olive relish--

-- see recipe

1/4 cup finely chopped fennel bulb

1/4 cup finely chopped onion

1/4 cup pitted green olives, finely chopped

1 tablespoon olive oil

-- or vegetable oil

1 teaspoon white wine vinegar

red pepper flakes, to taste

salt and pepper, to taste

1. In small bowl, place sun-dried tomatoes; add boiling water to cover. Let stand until tomatoes are soft, about 3 minutes; drain and chop. 2. Coat medium skillet with cooking spray; place over medium heat until hot. Saute green onions, bell pepper and garlic about 5 minutes, until tender. Add chickpeas; cook over medium heat 2 to 3 minutes, until mixture is dry. 3. In food processor or blender, pulse tomatoes, chickpea mixture, egg whites, garlic, thyme and basil until almost smooth. Mix in salt to taste, black pepper, cayenne pepper and enough bread crumbs to make a firm mixture. Form into 6 burgers. 4. Coat large skillet with cooking spray; place over medium heat until hot. Saute burgers about 5 minutes on each side, until browned. Spoon about 3 tablespoons Fennel-Olive Relish on bottom of each bun; top each with a burger. Top burgers with goat cheese and bun tops. Per serving: About 531 cal, 26g pro, 103g car, 12g fat, 18% cal from fat, 10mg chol, 1,708 mg sod, 19g fiber. Fennel-Olive Relish Mix all ingredients; refrigerate several hours for flavors to blend. Note: If fresh fennel is not available, 1/4 cup finely chopped clery and 1/2 teaspoon crushed fennel seed can be substituted. Makes 3/4 cup relish. 2 ounces goat cheese, sliced or crumbled

1.In small bowl, place sun-dried tomatoes; add boiling water to cover.

Let stand until tomatoes are soft, about 3 minutes; drain and chop.

2.Coat medium skillet with cooking spray; place over medium heat until hot.

Saute green onions, bell pepper and garlic about 5 minutes, until tender.

Add chickpeas; cook over medium heat 2 to 3 minutes, until mixture is dry.

3.In food processor or blender, pulse tomatoes, chickpea mixture, egg whites, garlic, thyme and basil until almost smooth.

Mix in salt to taste, black pepper, cayenne pepper and enough bread crumbs to make a firm mixture.

Form into 6 burgers.

4.Coat large skillet with cooking spray; place over medium heat until hot.

Saute burgers about 5 minutes on each side, until browned.

Spoon about 3 tablespoons Fennel-Olive Relish on bottom of each bun; top each with a burger.

Top burgers with goat cheese and bun tops.

Per serving: About 531 cal, 26g pro, 103g car, 12g fat, 18% cal from fat, 10mg chol, 1,708 mg sod, 19g fiber.

Fennel-Olive Relish Mix all ingredients; refrigerate several hours for flavors to blend.

Note: If fresh fennel is not available, 1/4 cup finely chopped clery and 1/2 teaspoon crushed fennel seed can be substituted.

Makes 3/4 cup relish.

2 ounces goat cheese, sliced or crumbled

Method

1.In small bowl, place sun-dried tomatoes; add boiling water to cover.

Let stand until tomatoes are soft, about 3 minutes; drain and chop.

2.Coat medium skillet with cooking spray; place over medium heat until hot.

Saute green onions, bell pepper and garlic about 5 minutes, until tender.

Add chickpeas; cook over medium heat 2 to 3 minutes, until mixture is dry.

3.In food processor or blender, pulse tomatoes, chickpea mixture, egg whites, garlic, thyme and basil until almost smooth.

Mix in salt to taste, black pepper, cayenne pepper and enough bread crumbs to make a firm mixture.

Form into 6 burgers.

4.Coat large skillet with cooking spray; place over medium heat until hot.

Saute burgers about 5 minutes on each side, until browned.

Spoon about 3 tablespoons Fennel-Olive Relish on bottom of each bun; top each with a burger.

Top burgers with goat cheese and bun tops.

Per serving: About 531 cal, 26g pro, 103g car, 12g fat, 18% cal from fat, 10mg chol, 1,708 mg sod, 19g fiber.

Fennel-Olive Relish Mix all ingredients; refrigerate several hours for flavors to blend.

Note: If fresh fennel is not available, 1/4 cup finely chopped clery and 1/2 teaspoon crushed fennel seed can be substituted.

Makes 3/4 cup relish.

2 ounces goat cheese, sliced or crumbled

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