Tuesday, September 11, 2012

Protein-Packed Quinoa Patties


Are you ready for a simple snack/meal to make for your family, or to make for your packed lunches? I hope so, because this recipe is a keeper.


Protein-Packed Quinoa Patties
(Makes 8 large patties)
(Adapted from Managed Macros)

2 cups cooked and cooled quinoa
1 cup low-fat cottage cheese (I used a lactose-free brand)**
1 medium carrot, chopped very fine
4 egg whites
3 T corn flour
2 green onions (just the green part if you follow the low fodmaps diet) **
1/4 t black pepper
1/4 t. cayenne
1/4 t cumin
1/8 tsp. salt
4 T Panko bread crumbs
Garlic olive oil for frying

**  If following a low FODMAPs diet, use a lactose free brand of cottage cheese, and only use the green portion of the green onions **
Instructions

1. Before combining ingredients, try to strain the cottage cheese so it's not too runny (the dryer, the better).

2. Combine the quinoa, cottage cheese, corn flour, carrots, green onion, spices, and egg whites in a medium bowl. Blend well.

3. Form about 8 large patties, with your hands, and place them on a large plate. Sprinkle with the 4 T panko crumbs.

4. Place the patties in the fridge for about an hour to allow the panko to soak up the excess moisture (this is important!).

5. Heat a large saute pan and add half the oil in order to pan-fry for the first four patties. Pan-fry on both sides for about 4 minutes, or until golden brown. Do the same for the next four patties.

6. Serve with Greek yogurt, sour cream, salsa, Red Hot, whatever you wish!



Aren't they so pretty?! The best part about these patties is that they were Nick-approved.




Estimated Nutrition Facts
(Serving Size: 1 delicious patty)
One patty has 12 grams of protein (I suggest getting 10-15 grams of protein in every snack, and 20-40 in every meal, so if you do this for a meal, have two, or pair with some more protein!). The vitamin A, iron, and fiber makes these patties a healthy treat.


QUESTION:
What would you pair with your quinoa patty to make it even more protein and nutrient-packed?! I enjoyed mine with a large dollop of plain Greek yogurt and salsa. Nick liked his with lots of ketchup (go figure).

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13 comments :

  1. what a great idea! I'm always looking for new ways to have quinoa!

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  2. There they are!! We LOVE them too and my Brian approves them also...in fact he prefers these to the tuna or black bean burgers I make on a regular basis! They have a great unique taste that I find refreshing!
    Glad you liked too! Happy Monday!!

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  3. I used to make quinoa patties but haven't in a while. These look & sound great! I would probably eat one on top of a salad and add some egg whites and beans to the salad.

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  4. great idea to use quinoa to make these patties, they are nutrition bomb!!! I would pair it with steam veggies or use them in a wrap! :)

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  5. Yum! Do you think these would still work without the cheese? My stomach can't handle it and I haven't bothered to try lactose free because I don't really like cheese. These sound SOO good though!

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  6. Mmm... these look delicious! Tell Nick he's onto something - doesn't ketchup count as a vegetable?!

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  7. I would top it with a bacon and an egg. :-)

    I recently had a quinoa burger. It was super good, but certainly not a burger. Would rather have them call it a quinoa patty!

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  8. I have already pinned these to make from Teri's blog. They look delicious! I've made quinoa patties before with smoked salmon and they were delish, although I had some issues with flipping and ended up with more "hash" than burgers :-)

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  9. I'm always looking for new ways to use quinoa! I don't use it enough!! I would definitely use the Gree yogurt and put the patties on a bed of lettuce!

    ps. yes, they mispell dietiTian every time! If they ask me to do it again I'm going to say something bc they also mispelled my name this time too! ha When will people learn?

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  10. looks like these stayed together really well! that's my biggest "ugh" about veggie burgers. i like the addition of quinoa!

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  11. Look fab & great idea for low fodmaps. I don't recognise the breadcrumbs in UK would have to find GF or wheat free to keep them fodmap friendly :) will make these for sure !

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  12. Look fab & great idea for low fodmaps. I don't recognise the breadcrumbs in UK would have to find GF or wheat free to keep them fodmap friendly :) will make these for sure !

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  13. Look fab & great idea for low fodmaps. I don't recognise the breadcrumbs in UK would have to find GF or wheat free to keep them fodmap friendly :) will make these for sure !

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