Mozzarella-Quinoa Patties with No-Cook Tomato Sauce

Preparation

1. Step 1

   In a medium saucepan, stir together the water and quinoa. Bring to a boil over high heat. Reduce the heat and simmer, covered, for 12 to 15 minutes, or until the quinoa is tender and the liquid is absorbed.

   Step 2

   Spread the quinoa in a thin layer on a large piece of wax paper. Let cool for about 10 minutes (you don’t want it to be hot enough to cook the egg or melt the cheese). Transfer to a medium bowl.

   Step 3

   Stir in the remaining ingredients for the patties.

   Step 4

   Lightly coat a 1/4 cup measuring cup with cooking spray. Spoon enough mixture into the measuring cup to lightly pack. Invert onto a small baking sheet. Repeat to make 7 more patties. Cover and refrigerate for 20 minutes.

   Step 5

   Meanwhile, in a food processor or blender, process the sauce ingredients until coarsely chopped. Set aside.

   Step 6

   In a large nonstick skillet, heat 2 teaspoons oil over medium heat, swirling to coat the bottom. Cook the chilled patties for 2 to 3 minutes on each side, or until heated through and browned.

   Step 7

   Serve the sauce at room temperature with the patties.

2. Nutrition information

   Step 8

   (Per serving)

   Step 9

   Calories: 286

   Step 10

   Total fat: 9.0g

   Step 11

   Saturated: 2.0g

   Step 12

   Trans: 0.0g

   Step 13

   Polyunsaturated: 2.0g

   Step 14

   Monounsaturated: 4.0g

   Step 15

   Cholesterol: 10mg

   Step 16

   Sodium: 284mg

   Step 17

   Carbohydrates: 36g

   Step 18

   Fiber: 5g

   Step 19

   Sugars: 2g

   Step 20

   Protein: 16g

   Step 21

   Calcium: 295mg

   Step 22

   Potassium: 423mg

3. Dietary Exchanges

   Step 23

   2 1/2 starch

   Step 24

   1 1/2 lean meat