Burger, Very Green

Veggie burgers keep growing in popularity because cooks are coming up with better recipes all the time. Mushrooms, spinach, brown rice and tofu are combined in this burger that even non-vegetarians should enjoy.

Firm silken tofu in the small paper box usually found in the produce section of the supermarket is used in this recipe. Drain the tofu well on paper towels before crumbling it. Nonfat egg substitute and nonfat mozzarella cheese act as binders, so the burger holds together when it’s pan-fried.

MUSHROOM BURGER

3 tablespoons hulled sunflower seeds

Nonstick cooking spray

Salt

1 slice whole-wheat bread

2 cloves garlic, minced

1 (8-ounce) carton mushrooms, chopped

1/4 pound spinach leaves, stems removed

1 (10.5-ounce) carton firm low-fat silken tofu, drained

2 green onions, minced

1 cup cooked brown basmati rice

1 cup nonfat mozzarella cheese

2 tablespoons nonfat egg substitute

1/4 teaspoon cayenne pepper

1/4 cup low-fat mayonnaise

4 whole-wheat buns, split and toasted

1/2 (6-ounce) carton alfalfa sprouts

4 leaves lettuce

8 tomato slices, about 1/4-inch thick

Toast sunflower seeds in small skillet sprayed with nonstick cooking spray, stirring, until browned. Sprinkle with salt to taste. Set aside.

Break bread into pieces and grind in food processor or blender to make 1/2 cup bread crumbs. Set aside.

Saute garlic and mushrooms in skillet sprayed with nonstick cooking spray until mushrooms are tender and moisture has evaporated, about 5 minutes. Add spinach and saute until limp. Remove from heat.

Break up tofu and stir into mushroom mixture along with green onions, rice, cheese, egg substitute, cayenne, salt to taste and toasted sunflower seeds. Shape into 4 (1/2-inch-thick) patties. Brown patties in skillet sprayed with nonstick cooking spray over medium-low heat until browned on both sides, about 5 minutes per side.

Spread about 1 1/2 teaspoons mayonnaise on each side of bun. Divide alfalfa sprouts over 4 bun halves. Top each with patty, lettuce and tomato slices.

Makes 4 veggie burgers.

Each burger contains about:

366 calories; 703 mg sodium; 4 mg cholesterol; 10 grams fat; 47 grams carbohydrates; 20 grams protein; 1.61 grams fiber.