Average Rating: 3.333333TOTAL TIME: Prep: 10 min. Cook: 35 min.
YIELD: 4 servings.Ingredients
- 2 medium sweet potatoes, cut into 12 wedges each
- Cooking spray
- 1 teaspoon salt-free spicy seasoning blend or reduced-sodium Creole seasoning
- 4 teaspoons extra virgin olive oil, divided
- 1 shallot, minced
- 1 cup fresh broccoli florets, cut into 3/4-inch pieces
- 1 large egg, beaten
- 1 cup canned cannellini beans, rinsed and drained
- 1 cup ready-to-serve quinoa
- 3/4 cup shredded reduced-fat cheddar cheese
- 4 whole wheat hamburger buns, split
- Optional toppings: Lettuce leaves, tomato slices, ketchup, mustard and reduced-fat mayonnaise
Instructions
- 1. Preheat oven to 450°. Spritz sweet potato wedges with cooking spray until lightly coated. Sprinkle with seasoning mix; toss to coat. Arrange in a single layer on a 15x10x1-in. baking sheet. Bake, turning wedges halfway through cooking, until tender and lightly spotted, 30-35 minutes.
- 2. Meanwhile, in a large nonstick skillet, heat 2 teaspoons olive oil over medium heat. Add shallot; cook until translucent, about 2 minutes. Add broccoli; cook just until it turns bright green, about 3 minutes longer.
- 3. Transfer broccoli mixture to a food processor. Add egg and beans; pulse until ingredients are blended but not pureed. Pour broccoli mixture into a large bowl. Add quinoa and cheddar cheese; mix lightly but thoroughly. Shape into four 1/2-in.-thick patties.
- 4. In a large nonstick skillet, heat remaining oil over medium-high heat. Add burger patties to skillet; cook until golden and heated through, about 3 minutes on each side.
- 5. Serve burgers immediately on whole wheat buns with sweet potato wedges. If desired, add optional toppings.
Nutrition Facts
1 burger with six sweet potato wedges: 457 calories, 14g fat (4g saturated fat), 62mg cholesterol, 550mg sodium, 65g carbohydrate (14g sugars, 11g fiber), 18g protein.
