Estimated Nutrition (whole recipe, rough)
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Potato | 1 medium (173g) baked | 161 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Yogurt | 170g plain Greek | 100 |
| Wheat Bread | 1 slice (30g) white | 79 |
| Onion | 1 medium (110g) | 44 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Sauce | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 cup plain non fat yogurt
- 1 tbsp fresh lemon juice
- 1/4 tsp soy sauce
- 1/8 tsp crushed red pepper
- 1/2 tsp ground cumin
- 1 clove garlic, minced
- 2 tbsp chopped fresh parsley
- burgers
- 1 large potato, peeled and diced
- 1 cup cooked brown rice
- 1/4 cup dry whole wheat bread
- crumbs
- 3 tbsp parmesan cheese (or
- substitute)
- 1/2 onion minced
- 1 to 2 tsp. tamari or soy
- sauce
- 2 tbsp chopped parsley
- =
Directions
In a bowl, combine sauce ingredients. Place in refrigerator to chill. Prepare grill or griddle. Boil potato in water over medium heat until tender, about 10 min. meanwhile, combine remaining ingredients in a medium bowl. Drain potato and mash with a fork or masher. Add potato to bowl, mix well and form into 4 thin patties. If potato mixture is too dry to hold together, add a little water before making patties. Grill patties 4 to 5 min. on each side until lightly browned. Serve on hamburger buns with sauce and your choice of fixings. I don"t have a grill so i broiled mine instead and they turned out great! brown and crispy! these have a nice taste