20g rolled oats
30 red bell pepper
30g green bell pepper
50g snap beans
12g wheat bran (you can also use ground Fiber One or other flours)
20g egg whites
1/2 tsp salt
a dash of pepper
Add 75g boiling water to oats and set aside.
In a large pot sprayed with nonstick cooking spray, cook vegetables for five minutes on medium heat, stirring occasionally. Remove pot from heat and transfer veggies to a large bowl; allow to cool for several minutes (blot excess moisture with a paper towel).
Stir in oatmeal, wheat brean, salt and egg whites and 1 tsp water. Add pepper per your taste. Make sure mixture is well blended.
Form mixture into 2 balls and flatten into patties. Allow patties to cool and set in the fridge for at least 1 hour (I always forget to make them ahead and I find that there’s really no need for them to rest before moving forward to step five).
Cook patties on a skillet sprayed with nonstick cooking spray over medium heat (flip ’em gently so they keep their shape).
Makes 2 “burgers”, at 78 kcal each.
For extended nutritional information check: http://caloriecount.about.com/veggie-patties-vegetarian-burgers-recipe-r707828#ixzz1WyskVnc2