I’m trying quite a few new recipes this week. Always on the lookout for a way to insert a healthy alternative meal into the weekly plan, I thought this would be worth a try.
Found in the Taste of Home, February and March 2008 magazine:
1/4 cup finely chopped onion
1 garlic clove, minced
1 cup each shredded zucchini, yellow summer squash and carrots
1 egg, lightly beaten
2 cups soft whole wheat bread crumbs
1 can (6 oz) light water-packed tuna, drained and flaked
1/4 teaspoon salt
1/4 teaspoon pepper
1 teaspoon butter
6 hamburger buns, split
6 slices reduced-fat cheddar cheese
6 lettuce leaves
6 slices tomato
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 ightly browned. Serv e on buns with cheese, lettuce and tomato. Yield 6 servings.
(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)
We gave these a thumbs up but made a few adjustments: I added a little more salt and some lemon zest to boost the flavor. Instead of whole wheat bread crumbs, I used unflavored Panko bread crumbs. The tuna was not a big player in this dish. My husband doesn’t care for tuna, so he liked that, however, I felt like next time the tuna should be doubled to two cans. We also noted that with the moisture from the tomato and lettuce, the sandwich wasn’t dry and did not need mayonnaise or other spreads.
All in all it was a good dish — not something that will satisfy your hunger for a big, juicy hamburger, but still a good meal!
P.S. So much for cell phone pictures!? The colors in the mixture were actually very bright and pretty (as was my lemon-yellow bowl). Also, this picture makes it look like my patties were burned. Ok, well…..I DID cook them just SLIGHTLY too long, but in my defense, I was multitasking at the time 🙂