عشاءمتوسط

Salmon Burgers and Sweet Potato Oven Fries

Name: Salmon Burgers and Sweet Potato Oven Fries
Prep time: 15 min
Total time: 15 min
Yield: 4
Ingredients: 4 large low sodium sweet potatoes (yams); 1 1/2 tablespoons canola oil; 1 can 14.75-ounce pink or red salmon; 2 green onions, chopped; 1/2 cup chopped red bell pepper; 8 crackers, unsalted tops (saltine-like), crushed; 2 teaspoons lemon juice; 2 egg whites from 2 eggs, whisked; 2 tablespoons plain low-fat yogurt; 1/4 teaspoon ground black pepper; cooking spray; 4 whole -wheat buns; 8 leaves Bibb lettuce; 2 medium tomatoes; 1 tablespoon lemon pepper seasoning blend

A colorful, casual meal that's surprising simple to prepare.

15 min4 حصص

حقائق غذائية (لكل حصة)

القيم لكل حصة · حجم الحصة: 1/4 of the recipe

540

سعرات حرارية

37g

بروتين

72g

كربوهيدرات

13g

دهون

10g

ألياف

19g

سكر

736mg

صوديوم

دهون مشبعة 2 g · كوليسترول 88 mg

توضح الحلقات حصة واحدة كنسبة من يوم مرجعي بـ 2,000 سعرة حرارية. في تطبيق Nutrola تمتلئ حسب أهدافك الخاصة.

المكونات

low sodium sweet potatoes (yams)
4 large
canola oil
1 1/2 tablespoons
14.75-ounce pink or red salmon
1 can
green onions, chopped
2
chopped red bell pepper
1/2 cup
crackers, unsalted tops (saltine-like), crushed
8
lemon juice
2 teaspoons
egg whites from 2 eggs, whisked
2
plain low-fat yogurt
2 tablespoons
ground black pepper
1/4 teaspoon
cooking spray
-wheat buns
4 whole
leaves Bibb lettuce
8
tomatoes
2 medium · sliced
lemon pepper seasoning blend
1 tablespoon · low sodium

التعليمات

1
Place oven rack in center, heat oven to 425 °F.
2
Wash and scrub sweet potatoes, slice into wedges, length-wise.
3
In a large bowl, toss potato wedges with canola oil and seasoning.
4
Spread on cookie sheet. Roast in the oven, turning occasionally, until tender and golden brown, about 30 to 40 minutes.
5
While sweet potatoes are roasting, prepare salmon burgers. Drain salmon; place in a medium mixing bowl and flake.
6
Fold in green onions and red pepper, crushed crackers, lemon juice, egg whites, and yogurt.
7
Shape into 4 patties.
8
Coat large nonstick skillet lightly with cooking spray; heat.
9
Cook salmon burgers until golden brown, turn, and continue cooking until other side is golden brown.
10
Serve burgers with sliced tomatoes and lettuce, and sweet potato oven fries.

المصدر: USDA MyPlate Kitchen · Produce for Better Health Foundation

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