Junior Veggie Burgers

Ingredients:

2 tablespoons finely chopped carrot

2 tablespoons finely chopped red pepper

2 tablespoons frozen whole kernel corn

½ cup cooked black beans

½ cup cooked brown rice

1 egg yolk

1 tablespoon fine dry bread crumbs

1 tablespoon olive oil

6 small whole-grain buns

6 small Bibb lettuce leaves

6 tomato slices

¼ cup plain yogurt

2 teaspoons honey mustard

Method:

1 Place carrot, red pepper, and corn in a microwave-safe bowl and add 1 tablespoon water. Cover with wax paper and microwave on high for 2 minutes, or until tender. Drain and set aside.

2 Place beans and rice in a bowl and mash with a fork. Stir in cooked veggies and egg yolk. With wet hands, shape well-rounded tablespoons of mixture into balls, then roll in bread crumbs to coat. Flatten into 6 patties.

3 Heat oil in a skillet on medium. Cook patties for 2 to 3 minutes per side. Serve in buns with lettuce, tomato, and a dip made of stirred yogurt and honey mustard.

Makes 6 servings. Nutrition per serving: 183 calories; 7g protein; 6g fat (1g saturated fat); 27g carbohydrate; 4g fiber; 80mg calcium; 2mg iron; 177mg sodium.

Junior Veggie Burgers