Salmon Burgers and Sweet Potato Oven Fries
A colorful, casual meal that's surprising simple to prepare.
栄養成分（1食あたり）
1食あたりの値 · 1食分の量: 1/4 of the recipe
540
カロリー
37g
タンパク質
72g
炭水化物
13g
脂質
10g
食物繊維
19g
糖類
736mg
ナトリウム
飽和脂肪酸 2 g · コレステロール 88 mg
リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。
材料
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
作り方
- 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.
出典: USDA MyPlate Kitchen · Produce for Better Health Foundation
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