Hoppin John Burgers
A new twist on the New Year’s Day tradition of eating black eyed peas.
Per Serving: 260 calories, 4 g fat, 1 g sat fat, 13 g protein, 45 g carbohydrates, 10 g fiber, 2 mg cholesterol, 403 mg sodium
Yield: Serves 6
Ingredients
- 1 Tbsp. olive oil
- 1 cup chopped onion
- 2 fresh jalapeno peppers, minced
- 1 Tbsp. minced garlic
- 1 can (about 15 oz.) black eyed peas, rinsed and drained
- 2 Tbsp. barbecue sauce
- 1 egg white
- ½ cup cooked brown or white rice
- 2 slices smoked ham, diced
- ¼ tsp. salt, or to taste
- 1/3 cup Panko or regular bread crumbs
- 4 100-calorie whole grain thin rolls (like Pepperidge Farm Deli Flats) or whole grain light hamburger buns
- 1 cup torn romaine lettuce
- 1 small tomato, sliced
Instructions
- Heat 1 tsp oil in a large nonstick skillet. Add onions and cook over medium heat, stirring often, until almost tender, about 7 minutes.
- Add jalapeno and garlic and cook until tender, about 3 minutes.
- Put beans in a large bowl; add barbecue sauce and mash with a potato masher. Add egg white, rice, ham, salt and cooked onion mixture. Stir to mix well.
- Form into 6 patties (about 1/3 cup each). Spread panko crumbs on a plate. Coat patties in crumbs.
- Wipe skillet if needed. Add remaining 2 teaspoons oil and heat over medium high heat.
- Add patties and cook over medium heat until browned on bottoms, about 3 minutes. Carefully turn patties and cook until bottoms are golden, about 3 minutes.
- Serve patties on buns with lettuce, tomato and hot sauce if desired.
Recipe and photo created by Terry Grieco Kenny for DietsInReview.com
