low-cal meatless quick

veggie burgers

Prep: 20 minutes Cook: 10 minutes Makes: 6 servings

• 2 tablespoons finely chopped carrot
• 2 tablespoons finely chopped red sweet pepper
• 2 tablespoons frozen whole kernel corn
• 1 portion Grain, Bean, and Lentil Base (2 cups), thawed (see recipe)
• 1 egg
• ½ teaspoon salt
• ½ teaspoon Cajun seasoning
• ¼ cup seasoned fine dry bread crumbs
• 2 tablespoons olive oil
• 6 whole grain hamburger buns, split and toasted
• ⅓ cup refrigerated avocado dip (guacamole)
• 6 small Bibb lettuce leaves
• 6 tomato slices

1. Place carrot, sweet pepper, corn, and 1 tablespoon water in a small microwave-safe bowl. Cover with waxed paper and microwave on 100% power (high) for 2 minutes or until tender. Drain, if necessary, and set aside.

2. Place Grain, Bean, and Lentil Base in a large bowl; coarsely mash with a potato masher or with a fork. Stir in cooked vegetables, egg, salt, and Cajun seasoning. Place crumbs in a shallow dish. Divide mixture into six portions. Press each portion firmly into a ball, then roll in bread crumbs to coat. Flatten into 2½-inch patties. Heat oil in an extra-large skillet over medium heat. Cook patties for 5 minutes per side or until browned and heated through (160°F).

3. Spread cut sides of buns with guacamole. Serve patties in buns with lettuce and tomato.

Per serving: 291 cal., 11 g fat (3 g sat. fat), 32 mg chol., 630 mg sodium, 42 g carb., 9 g fiber, 12 g pro.

To Bake patties: Preheat oven to 400°F. Coat a baking sheet with nonstick cooking spray. Arrange patties on the baking sheet. Coat patties with cooking spray. Bake for 12 minutes or until browned and heated through, turning once during baking.

Homemade guacamole can be made a few hours ahead of serving time. Store it in the refrigerator with plastic wrap touching the entire surface of the dip to keep it from turning brown. Stir before using.