As these patties cook, the mozzarella cheese browns and creates a deliciously crisp crust. Prepare the sauce while the patties chill and let it stand at room temperature so the flavors blend.

　　

Ingredients

Serves 4; 2 patties and 1/4 cup sauce per serving

　　

Patties

1 1/2 cups water

　　1 cup uncooked prerinsed quinoa

　　1 cup shredded or grated low-fat mozzarella cheese (about 4 ounces)

　　2 large egg whites

　　1/4 cup plain dry bread crumbs (lowest sodium available)

　　1/8 teaspoon pepper

　　Cooking spray

　　2 teaspoons olive oil

　　

Sauce

1 large tomato (about 10 ounces), chopped

　　2 tablespoons chopped fresh basil

　　2 teaspoons fresh lemon juice

　　1 teaspoon olive oil

　　1 small garlic clove, minced

　　Pinch of pepper

　　

Step 1

In a medium saucepan, stir together the water and quinoa. Bring to a boil over high heat. Reduce the heat and simmer, covered, for 12 to 15 minutes, or until the quinoa is tender and the liquid is absorbed.

　　

Step 2

Spread the quinoa in a thin layer on a large piece of wax paper. Let cool for about 10 minutes (you don’t want it to be hot enough to cook the egg or melt the cheese). Transfer to a medium bowl.

　　

Step 3

Stir in the remaining ingredients for the patties.

　　

Step 4

Lightly coat a 1/4 cup measuring cup with cooking spray. Spoon enough mixture into the measuring cup to lightly pack. Invert onto a small baking sheet. Repeat to make 7 more patties. Cover and refrigerate for 20 minutes.

　　

Step 5

Meanwhile, in a food processor or blender, process the sauce ingredients until coarsely chopped. Set aside.

　　

Step 6

In a large nonstick skillet, heat 2 teaspoons oil over medium heat, swirling to coat the bottom. Cook the chilled patties for 2 to 3 minutes on each side, or until heated through and browned.

　　

Step 7

Serve the sauce at room temperature with the patties.

　　

Nutrition information

Step 8

(Per serving)

　　

Step 9

Calories: 286

　　

Step 10

Total fat: 9.0g

　　

Step 11

Saturated: 2.0g

　　

Step 12

Trans: 0.0g

　　

Step 13

Polyunsaturated: 2.0g

　　

Step 14

Monounsaturated: 4.0g

　　

Step 15

Cholesterol: 10mg

　　

Step 16

Sodium: 284mg

　　

Step 17

Carbohydrates: 36g

　　

Step 18

Fiber: 5g

　　

Step 19

Sugars: 2g

　　

Step 20

Protein: 16g

　　

Step 21

Calcium: 295mg

　　

Step 22

Potassium: 423mg

　　

Dietary Exchanges

Step 23

2 1/2 starch

　　

Step 24

1 1/2 lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition