MEATLESS BURGER PATTY TRIOS
Soy burgers and veggie patties are so good, they deserve their very own haiku. Here it is:
Meatless patties rock … Where have you been all my life? Sometimes I’ll eat two.
Now that the HG creative juices are flowing, check out our fantabulous trios featuring these protein-packed circles!
Tastes super-fattening but isn’t. That’s always fun!
YOU’LL NEED:
skillet, nonstick spray
PREP:
5 minutes
COOK:
20 minutes
PER SERVING (entire recipe): 229 calories, 12.5g fat, 957mg sodium, 9g carbs, 4g fiber, 1g sugars, 18g protein
Ingredients
1 frozen meatless hamburger-style patty with about 100 calories
1 tablespoon light blue cheese dressing
3 slices center-cut bacon or turkey bacon
1 tablespoon light blue cheese dressing
3 slices center-cut bacon or turkey bacon
Directions
Bring a skillet sprayed with nonstick spray to medium heat on the stove. Add patty and cook for about 4 minutes per side, until cooked through. Plate, top with dressing, and set aside.
Add bacon to the skillet and cook until crispy. (Refer to package instructions for exact temperature and time.)
Once cool enough to handle, break or cut each bacon slice in half. Place bacon halves over dressing-topped patty and dig in!
MAKES 1 SERVING
For full-color photos of all the recipes in this book, check out hungry-girl.com/books. Woohoo!
It’s like a tropical vacation on a plate …
YOU’LL NEED:
skillet, nonstick spray
PREP:
5 minutes
COOK:
10 minutes
PER SERVING (entire recipe): 140 calories, 2.75g fat, 582mg sodium, 17g carbs, 4g fiber, 9g sugars, 11g protein
Ingredients
1 frozen meatless hamburger-style patty with about 100 calories
1 pineapple ring packed in juice, drained
½ tablespoon thick teriyaki sauce/marinade
1 pineapple ring packed in juice, drained
½ tablespoon thick teriyaki sauce/marinade
Directions
Bring a skillet sprayed with nonstick spray to medium heat on the stove. Add patty and cook for about 4 minutes per side, until cooked through. Cook pineapple alongside the patty until hot, about 2 minutes per side.
Plate your patty, drizzle with teriyaki sauce/marinade, and top with pineapple. Chomp!
MAKES 1 SERVING
Snuggly burger fun!
YOU’LL NEED:
rolling pin (optional), large baking sheet, nonstick spray
PREP:
15 minutes
COOK:
15 minutes
PER SERVING (
th of recipe, 2 burgs in a blanket): 196 calories, 7.25g fat, 550mg sodium, 20.5g carbs, 4.25g fiber, 3.5g sugars, 12.5g protein
th of recipe, 2 burgs in a blanket): 196 calories, 7.25g fat, 550mg sodium, 20.5g carbs, 4.25g fiber, 3.5g sugars, 12.5g proteinIngredients
1 package Pillsbury Reduced Fat Crescent rolls refrigerated dough
8 frozen meatless hamburger-style patties with
about 100 calories each, thawed, halved
1 cup thinly sliced onion
8 frozen meatless hamburger-style patties with
about 100 calories each, thawed, halved
1 cup thinly sliced onion
Directions
Preheat oven to 375 degrees.
Slightly stretch or roll out one of the triangle-shaped portions of dough, forming a larger triangle. Cut dough into two long narrow triangles. Repeat with remaining dough, yielding 16 triangles.
Lay a burger half widthwise across the center of each triangle, so that the top and bottom of each triangle are mostly exposed. Evenly top each burger half with onion.
Bring the top and bottom of each triangle in toward the center, over the onion-topped burger halves, and press to seal.
Place dough-covered burgers on a large baking sheet sprayed with nonstick spray.
Bake in the oven until dough is slightly browned, about 12 minutes. Eat!
MAKES 8 SERVINGS
HG Cheat Sheet!
Dunk ’em in ketchup; it’s REALLY good!
This is pretty awesome … And if you want to add something else to the mix, pour in some egg substitute and turn it into a scramble!
YOU’LL NEED:
large skillet, nonstick spray
PREP:
5 minutes
COOK:
10 minutes
PER SERVING (entire recipe): 263 calories, 9.25g fat, 849mg sodium, 24g carbs, 9g fiber, 8g sugars, 17g protein
Ingredients
1 frozen meatless veggie-burger patty with about 100 calories
8 cups spinach
3 tablespoons light honey mustard dressing
8 cups spinach
3 tablespoons light honey mustard dressing
Spices: salt, black pepper
Directions
Bring a large skillet sprayed with nonstick spray to medium heat on the stove. Add patty and cook for about 4 minutes per side, until cooked through. Once cool enough to handle, chop into bite-sized pieces and set aside.
Remove skillet from heat, re-spray, and return to medium heat. Add spinach and, stirring often, cook until just slightly wilted, about 1 minute.
Add dressing and burger patty pieces and mix well. Continue to cook until spinach has fully wilted and mixture is hot, about 1 minute.
Serve and, if you like, season to taste with salt and pepper. Chew!
MAKES 1 SERVING
The flavors of India, right there on your patty. Yay!
YOU’LL NEED:
skillet, nonstick spray
PREP:
5 minutes
COOK:
10 minutes
PER SERVING (entire recipe): 225 calories, 5.5g fat, 598mg sodium, 30.5g carbs, 9g fiber, 3g sugars, 17g protein
Ingredients
1 frozen meatless hamburger-style patty with about 100 calories
One 100-calorie flat sandwich bun
1 tablespoon hummus
One 100-calorie flat sandwich bun
1 tablespoon hummus
Spice: curry powder
Directions
Bring a skillet sprayed with nonstick spray to medium heat on the stove. Add patty and cook for about 4 minutes per side, until cooked through.
Meanwhile, split sandwich bun into halves and, if you like, lightly toast. Plate the bun halves and evenly spread hummus on the inside of bun’s top half. Sprinkle hummus with a dash of curry powder. Set aside.
Place patty over bottom half of the sandwich bun. Place the other half on top and eat up!
MAKES 1 SERVING
A great calorie-bargain recipe for burger lovers …
YOU’LL NEED:
microwave-safe bowl
PREP:
5 minutes
COOK:
5 minutes
PER SERVING (entire recipe, 3 lettuce cups): 230 calories, 5.75g fat, 810mg sodium, 20g carbs, 8.75g fiber, 3.5g sugars, 23g protein
Ingredients
2 frozen meatless hamburger-style patties with about 100 calories each
cup canned crushed tomatoes
3 leaves butter lettuce
cup canned crushed tomatoes 3 leaves butter lettuce
Spices: Italian seasoning, garlic powder, onion powder
Directions
Prepare patties in a microwave-safe bowl in the microwave. (Refer to package instructions for exact temperature and time.)
Using a fork, crumble patties into bite-sized pieces while still in the bowl. Add tomatoes and a dash of each of the seasonings to the bowl. Mix well.
Microwave for 30 seconds, or until hot.
Divide mixture among the lettuce “cups” and eat!
MAKES 1 SERVING
Three steps … three ingredients … and three times as good as a plain old patty!
YOU’LL NEED:
skillet with a lid, nonstick spray
PREP:
5 minutes
COOK:
10 minutes
PER SERVING (entire recipe): 166 calories, 5.25g fat, 597mg sodium, 9g carbs, 4g fiber, 1g sugars, 17.5g protein
Ingredients
1 frozen meatless hamburger-style patty with about 100 calories
1 tablespoon pizza sauce
1 stick light string cheese
1 tablespoon pizza sauce
1 stick light string cheese
Directions
In a skillet sprayed with nonstick spray, prepare patty on the stove for just half the cook time stated on the package. (Refer to package instructions for exact temperature and time.)
Flip patty and evenly top with sauce while still in the skillet. Pull cheese into shreds and lay the pieces over the patty.
Cover skillet and cook for remaining half of the cook time, or until patty is cooked through and cheese has melted. Eat it!
MAKES 1 SERVING
Cheese … noodles … and burger bites—for less than 200 calories?! Yup!
YOU’LL NEED:
skillet and nonstick spray or microwave-safe plate, strainer, microwave-safe bowl, kitchen shears (optional)
PREP:
5 minutes
COOK:
15 minutes
PER SERVING (entire recipe): 175 calories, 5.25g fat, 720mg sodium, 14g carbs, 7.75g fiber, 1.5g sugars, 15g protein
Ingredients
1 frozen meatless hamburger-style patty with about 100 calories
1 bag House Foods Tofu Shirataki Fettuccine Shaped Noodle Substitute
1 wedge The Laughing Cow Light Creamy Swiss cheese
1 bag House Foods Tofu Shirataki Fettuccine Shaped Noodle Substitute
1 wedge The Laughing Cow Light Creamy Swiss cheese
Spices: salt, black pepper
Directions
Prepare patty on the stove in a skillet sprayed with nonstick spray or on a microwave-safe plate in the microwave. (Refer to package instructions for exact temperature and time.) Once cool enough to handle, chop or crumble into bite-sized pieces and set aside.
Use a strainer to rinse and drain noodles well. Pat dry. Place noodles in a microwave-safe bowl, and microwave for 1 minute. Drain excess liquid. Dry as thoroughly as possible, using paper towels. Cut noodles up a bit with kitchen shears (if you’ve got ’em).
Add cheese wedge to noodles, breaking it into pieces as you add it. Stir until mostly blended. Add patty pieces and mix well.
Microwave for 1 minute, or until hot. Season with a dash each of salt and pepper and mix well. Enjoy!
MAKES 1 SERVING
Cheeseburgers for breakfast … Yee-haa!
YOU’LL NEED:
skillet, nonstick spray
PREP:
5 minutes
COOK:
15 minutes
PER SERVING (entire recipe): 185 calories, 2.75g fat, 960mg sodium, 11g carbs, 3.75g fiber, 2.5g sugars, 27g protein
Ingredients
1 frozen meatless hamburger-style patty with about 100 calories
½ cup fat-free liquid egg substitute
1 slice fat-free American cheese, broken into pieces
½ cup fat-free liquid egg substitute
1 slice fat-free American cheese, broken into pieces
Spices: salt, black pepper
Directions
Bring a skillet sprayed with nonstick spray to medium heat on the stove. Add patty and cook for about 4 minutes per side, until cooked through. Once cool enough to handle, chop into bite-sized pieces and set aside.
Remove skillet from heat, re-spray, and bring to medium heat on the stove. Add egg substitute and scramble until mostly cooked, about 2 minutes.
Add patty pieces and cheese pieces and continue to scramble until egg is fully cooked and cheese has melted, about 2 minutes.
Season with a dash each of salt and pepper. Now enjoy!
MAKES 1 SERVING
For the Weight Watchers PointsPlusTM values of all the recipes in this book, check out hungry-girl.com/books. Yay!
Clever and delicious—with or without a bun …
YOU’LL NEED:
skillet with a lid, nonstick spray
PREP:
5 minutes
COOK:
15 minutes
PER SERVING (entire recipe): 125 calories, 3.75g fat, 495mg sodium, 8.5g carbs, 3.75g fiber, 1g sugars, 12.5g protein
Ingredients
1 frozen meatless hamburger-style patty with about 100 calories
1 large piece jarred roasted red pepper
1 tablespoon crumbled reduced-fat feta cheese
1 large piece jarred roasted red pepper
1 tablespoon crumbled reduced-fat feta cheese
Directions
Bring a skillet sprayed with nonstick spray to medium heat on the stove. Add patty and cook for about 4 minutes per side, until cooked through.
Still in the skillet, carefully top patty with roasted red pepper and sprinkle with feta cheese. Cover and continue to cook until pepper and cheese are hot, about 2 minutes.
Eat and enjoy!
MAKES 1 SERVING
All that protein and flavor—you’ll wanna eat this one ALL THE TIME (and you should) …
YOU’LL NEED:
baking sheet, nonstick spray
PREP:
5 minutes
COOK:
20 minutes
PER SERVING (entire recipe): 175 calories, 5.75g fat, 717mg sodium, 13g carbs, 5g fiber, 2.5g sugars, 17.5g protein
Ingredients
1 portabella mushroom cap
1 frozen meatless hamburger-style patty with about 100 calories
1 slice 2% milk Swiss cheese
1 frozen meatless hamburger-style patty with about 100 calories
1 slice 2% milk Swiss cheese
Spices: salt, black pepper
Directions
Preheat oven to 375 degrees.
Spray a baking sheet with nonstick spray. Lay mushroom cap on the sheet, rounded side down. Sprinkle with a dash each of salt and pepper. Place burger over the mushroom and lay cheese on top.
Bake until mushroom is soft, burger is hot, and cheese has melted, about 20 minutes.
Chew and enjoy!
MAKES 1 SERVING