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20 minute dinner recipes

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Mediterranean Burgers

http://www.eatingwell.com/recipes/mediterranean_burgers.html

From EatingWell:  Summer 2002, The Essential EatingWell Cookbook (2004)

These high-fiber veggie burgers get added body and a pleasant mild flavor from millet, a nutrition powerhouse. They get their spectacular punch from Olive Ketchup and feta cheese.

7 servings | Active Time: 1 1/4 hours | Total Time: 1 3/4 hours

Ingredients

Preparation

  1. Place sun-dried tomatoes in a small saucepan and cover with water. Bring to a boil. Remove from heat and let soak until softened, about 30 minutes. Drain and finely chop; set aside.
  2. Meanwhile, bring broth (or water) to a boil in a medium saucepan. Stir in millet and salt; return to a boil. Reduce heat to low, cover and simmer until the millet is tender and liquid is absorbed, 25 to 30 minutes. Let stand, covered, for 10 minutes. Fluff with a fork; transfer to a plate to cool to room temperature, about 20 minutes.
  3. While the millet cooks, heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring often, until softened and light brown, 5 to 7 minutes. Gradually stir in spinach; cover and cook, stirring, until the spinach is wilted, 30 to 60 seconds. Add garlic and cook, stirring, until fragrant, about 1 minute more. Transfer to a plate; let cool for about 10 minutes.
  4. Prepare Olive Ketchup, if using.
  5. Place the millet in a food processor and pulse to mix lightly. Add the spinach mixture and pulse until coarsely chopped. Transfer to a large bowl; stir in the feta, basil, breadcrumbs, pepper and the reserved sun-dried tomatoes; mix well.
  6. With dampened hands, form the mixture into seven 1/2-inch-thick patties, using about 1/2 cup for each.
  7. Using 2 teaspoons oil per batch, cook 3 to 4 patties at a time in a large nonstick skillet over medium heat until browned and heated through, about 4 minutes per side. Toast English muffins (or buns). Garnish the burgers with arugula, tomatoes and Olive Ketchup, if desired.

Nutrition

Per serving : 309 Calories; 9 g Fat; 3 g Sat; 4 g Mono; 10 mg Cholesterol; 48 g Carbohydrates; 11 g Protein; 7 g Fiber; 627 mg Sodium; 342 mg Potassium

3 Carbohydrate Serving

Exchanges: 3 starch, 1/2 vegetable, 1/2 medium-fat meat, 1 fat

Tips & Notes