Salmon Burgers and Sweet Potato Oven Fries
A colorful, casual meal that's surprising simple to prepare.
영양 정보 (1인분 기준)
1인분 기준 · 1회 제공량: 1/4 of the recipe
540
칼로리
37g
단백질
72g
탄수화물
13g
지방
10g
식이섬유
19g
당류
736mg
나트륨
포화지방 2 g · 콜레스테롤 88 mg
링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.
재료
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
조리법
- 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.
출처: USDA MyPlate Kitchen · Produce for Better Health Foundation
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