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Source: George Foreman's Knock-Out-The-Fat Cookbook

Garden Burgers
Served with your favorite barbecue sauce or mustard, lettuce, and tomato, veggie burgers are a great alternative to hamburgers.
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Serves: makes 8 servings
Prep Time: 20 minutes
Cook Time: 6-8 minutes
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2 tablespoons extra virgin olive oil
1/2 cup onions, chopped
1/2 cup zucchini, chopped
1/2 cup water chestnuts, coarsely chopped
1/4 cup mushrooms, chopped
1/4 cup fresh parsley, chopped
2 garlic cloves, minced
1 1/2 cups hot water
2 tablespoons tamari soy sauce
1 1/2 cups TVP, (texturized vegetable protein - soy)
1/2 cup garbanzo beans, cooked
1/2 cup sunflower seeds, ground
2 tablespoons non-fat plain yogurt
1/2 teaspoon black pepper, coarsely ground
1/2 teaspoon ground cumin or 1/4 teaspoon cayenne pepper
2 egg whites
1/2 cup bread crumbs
Dash canola oil, for the grid, if using a grill
8 hamburger buns, toasted

In a medium skillet, heat the oil over medium-high heat; add the onion, zucchini, water chestnuts, mushrooms, parsley, and garlic. Saute until the vegetables are tender, about 10 minutes. While the vegetables are cooking, heat the water in a small saucepan over high heat. Remove the saucepan from the heat and add the tamari. Add the TVP to the bowl of a food processor or blender, and add the water mixture. Let it sit for about 10 minutes until the TVP is hydrated. Add the garbanzo beans, sunflower seeds, yogurt, black pepper, cumin, cayenne pepper, and egg whites; blend until smooth. Scoop the TVP mixture into a large mixing bowl, and stir in the sauteed vegetables, mixing well. Shape 1/2 cup of the mixture at a time into 4-inch patties and coat both sides with bread crumbs. Chill for 1 hour. Prepare the grill or electric grilling machine for cooking. If using a charcoal grill, place the burgers on an oiled grid above ashen coals and cook for 3 to 4 minutes on each side. Toast the buns on the coolest part of the grill for the last 2 minutes. If using an electric grilling machine, place the burgers 4 at a time on a hot grill and cook for about 8 minutes. Toast the buns in a skillet lightly brushed with oil or in the grilling machine for about 1 minute after the meat is done.

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Read Comments

Flavorful and tender describe these reduced-fat chicken burgers. Try the Onion-Dill Sauce in place of mayonaise for less fat with great flavor.
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Turkey burgers never tasted so good as with the addition of apples, parsley, and bread crumbs.
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