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Ingredients
1 cup diced celery
1 cup diced carrots
1 cup diced onion
1 medium-size tomato, seeded and diced
1 cup fresh peas
3 tablespoons chopped fresh basil
1 teaspoon ground cumin
½ teaspoon turmeric
⅛ teaspoon red pepper flakes
1 pound baking potatoes, baked until tender and peeled
3 large egg whites
3 tablespoons nonfat milk
1 cup dried bread crumbs
Spray of olive oil
Red pepper coulis (see recipe)
Nutritional analysis per serving (6 servings)
37 grams carbs; 196 calories; 1 gram monosaturated fat; 1 gram polyunsaturated fat; 2 grams fat; 5 grams fiber; 198 milligrams sodium; 8 grams protein; 6 grams sugar
Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
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Preparation
- Step 1
In a large nonstick skillet, slowly saute celery, carrots, onion and tomato until they are tender. Partly cover the pan and, if the tomatoes are not sufficiently juicy, add a dash of water to keep from burning. Transfer to a large mixing bowl and add the peas, basil, cumin, turmeric and red pepper flakes. Stir and set aside to cool.
- Step 2
In another bowl, mash the potatoes.
- Step 3
In small bowl, whisk together egg whites and milk. Stir into mashed potatoes until smooth. Add remaining vegetable mixture and combine well. Form into 12 two-ounce patties. Put bread crumbs in shallow pan and lightly coat both sides of patties.
- Step 4
Spray a large skillet with olive oil spray and saute the patties over medium heat until brown, about 5 minutes each side. Serve with red pepper coulis.
Private Notes