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Healthy Recipe for your Easter Break

Apr 1

Written by:
01/04/2010 07:27  RssIcon

HEART-HEALTHY RECIPES
Home is where the heart is. It's also the best place to charge up your ticker. Ramp up your home cooking with these nutrient-packed dishes the next time your tummy—or your heart—needs a boost.
 
Vegetarian Curry Burgers
Ingredients: Olive oil, onion, curry powder, coriander, fennel seeds, white button mushrooms, chickpeas, carrot, walnuts, cilantro, salt, pepper, flour
Swap your Big Mac for this veggie burger, and your heart will reap the benefits. Walnuts and olive oil are great sources of monounsaturated fat, which can lower both total and low-density (bad) cholesterol and keep plaque from forming in blood vessels. The omega-3 fatty acids in walnuts may reduce your risk of a heart attack, and the beans are a super source of soluble fiber, which decreases your risk for heart attack and stroke.
Prep: 15 min
Cook: 17 min
Calories: 169
·                                 2 tablespoons olive or canola oil
·                                 1 medium onion, chopped (about 1 cup)
·                                 1 teaspoon curry powder
·                                 1/2 teaspoon ground coriander
·                                 1/2 teaspoon crushed fennel seeds
·                                 1 1/2 cups white button mushrooms, chopped
·                                 1 1/2 cups cooked and drained chickpeas
·                                 1 medium carrot, grated (about 1 cup)
·                                 1/4 cup chopped walnuts
·                                 3 tablespoons chopped cilantro
·                                 1/2 teaspoon salt
·                                 1/4 teaspoon ground black pepper
·                                 flour
Directions
1.
In a medium nonstick skillet over mediumhigh heat, warm 1 tablespoon of the oil. Add the onion, curry powder, coriander, and fennel. Cook, stirring frequently, for about 2 minutes, or until the onion starts to soften. Add the mushrooms. Stir to mix. Cover and cook for about 4 minutes longer, or until the liquid pools in the pan. Uncover and cook for about 3 minutes more, or until the liquid is evaporated.
2.
Transfer the mixture to the bowl of a food processor fitted with a metal blade. Add the chickpeas. Pulse until well chopped. Transfer to a bowl. Add the carrot, walnuts, cilantro, salt, and pepper and mix well.
3.
Lightly dust hands with flour. Shape the mixture into six 4" wide patties.
4.
In a large skillet over medium heat, warm the remaining 1 tablespoon oil. Place the patties in the pan. Cook for about 4 minutes, or until browned on the bottom. Flip and cook for about 4 minutes longer, or until heated through.
 
Nutritional Facts per serving

CALORIES
168.7 CAL

 

FAT
8.9 G

 

SATURATED FAT
1.1 G

 

CHOLESTEROL
0 MG

 

SODIUM
17.9 MG

 

CARBOHYDRATES
18.2 G

 

TOTAL SUGARS
4.1 G

 

DIETARY FIBER
4.7 G

 

PROTEIN
5.6 G

 

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