Fish

Broccoli/ Quinoa/ Tuna burgers is for Dinner.

Broccoli/ Quinoa/ Tuna burgers takes 35 minutes to prepare.

Broccoli/ Quinoa/ Tuna burgers takes 10 minutes to cook.

Broccoli/ Quinoa/ Tuna burgers makes 8 servings.

The ingredients for Broccoli/ Quinoa/ Tuna burgers are:

Plain white flour (UK), 150 g (remove)
Egg, fresh, whole, raw, 2 medium (remove)
Garlic, 3 clove (remove)
Red Onion Raw (1/4 cup, 40g or 1.4oz), 0.25 cup (remove)
Tesco skipjack tuna in spring water, 86 gram (remove)
Broccoli, fresh, 143 grams (remove)
Olive Oil, 20 grams (remove)
*Tesco Quinoa (35g uncooked = 91g cooked) (cooked values shown), 400 gram(s) (remove)

Here is how you make Broccoli/ Quinoa/ Tuna burgers:

In frying pan add tuna, onion, garlic, thyme and seasoning to a little oil until onions soft. In sauce pan- boil quinoa for 12 mins. Then strain and rinse. I used a sieve. Weight the quinoa AFTER it has been boiled and strained to remove excess water. In another sauce pan- steam broccoli until bright green. Around 5 mins. Weight the broccoli BEFORE it has been placed in the water. One these 3 pots are finished cooking, combine them in a mixing bowl with flour and egg. Use same frying pan used before to cook 8 (plus a little bit) aprox. 100g burgers in a little oil. To form the burger I used a large spoon and shaped in the frying pan. Flip after a few mins until both sides brown. Serving Size: I made 8 x 100g burgers with 80 g left over. Number of Servings: 8.8Recipe submitted by SparkPeople user JEJD1988.

The nutritional information for Broccoli/ Quinoa/ Tuna burgers is:

• Servings Per Recipe: 8
• Amount Per Serving
• Calories: 163.5

• Total Fat: 4.5 g
• Cholesterol: 37.2 mg
• Sodium: 52.9 mg
• Total Carbs: 22.6 g
• Dietary Fiber: 2.3 g
• Protein: 7.9 g

The dietary needs meet for Broccoli/ Quinoa/ Tuna burgers is Low Fat