Sunday, August 15, 2010

Healthy Summer Grilling

Veggie Burgers

  • 2 teaspoons olive oil
  • 1 small onion, grated
  • 2 cloves crushed garlic
  • 2 carrots, shredded
  • 1 small summer squash, shredded
  • 1 small zucchini, shredded
  • 1 1/2 cups rolled oats
  • 1/4 cup shredded Cheddar cheese
  • 1 egg, beaten
  • 1 tablespoon soy sauce
  • 1 1/2 cups all-purpose flour

      1.  Heat the olive oil in a skillet over low heat, and cook the onion and garlic for about 5
         minutes, until tender. Mix in the carrots, squash, and zucchini. Continue to cook and stir
         for 2 minutes. Remove pan from heat, and mix in oats, cheese, and egg. Stir in soy
         sauce transfer the mixture to a bowl, and refrigerate 1 hour.

      2.  Preheat the grill for high heat.
    3.    Place the flour on a large plate. Form the vegetable mixture into eight 3 inch round patties. Drop each patty into the flour, lightly coating both sides.
    4.    Oil the grill grate, and grill patties 5 minutes on each side, or until heated through and nicely browned. 
    5. Serve on a whole wheat bun with you choice of toppings and enjoy!
    Nutritional Information:

    Veggie Burgers
    Servings Per Recipe: 8
    Amount Per Serving
    Calories: 193
    ·         Total Fat: 4.3g
    ·         Cholesterol: 30mg
    ·         Sodium: 158mg
    ·         Total Carbs: 31.9g
    ·         Dietary Fiber: 3.1g
    ·         Protein: 6.9g 
    Recipe from

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