A Healthy Summer Burger

By this point in the summer, you're probably getting pretty tired of the same old barbecue scene: charred hot dogs, fatty hamburgers, and mayonnaise-laden potato and macaroni salads.

For a refreshing change, try these high-fiber veggie burgers — they're a great way to add some healthy variety to late-summer cookouts. You can wrap the patties and refrigerate them for up to two days, or freeze them for up to three months. Then you'll have them on hand for a quick and easy meal.

Mediterranean Burgers

Ingredients:

4 sun-dried tomatoes (not packed in oil)
1 1/2 cups vegetable broth or water
1/2 cup rinsed millet
1/4 teaspoon salt
6 teaspoons extra-virgin olive oil, divided
1 large chopped onion
3 cups lightly packed baby spinach, stems trimmed
2 cloves minced garlic
1/2 cup crumbled feta cheese
1 tablespoon chopped fresh basil
2/3 cup fine dry bread crumbs
1/4 teaspoon freshly ground black pepper
7 whole-wheat English muffins or whole-wheat buns
Arugula and tomato slices, for garnish
Preparation:

1. Place sun-dried tomatoes in a small saucepan and cover with water. Bring to a boil. Remove from heat and let soak until softened, about 30 minutes. Drain and finely chop; set aside.
2. Meanwhile, bring broth (or water) to a boil in a medium saucepan. Stir in millet and salt; return to a boil. Reduce heat to low, cover, and simmer until the millet is tender and liquid is absorbed, about 25 to 30 minutes. Let stand, covered, for 10 minutes. Fluff with a fork; transfer to a plate and let cool to room temperature, about 20 minutes.
3. While the millet cooks, heat 2 teaspoons of oil in a large skillet over medium heat. Add onion and cook, stirring often, until softened and light brown, about 5 to 7 minutes. Gradually stir in spinach; cover and cook, stirring, until the spinach is wilted, about 30 to 60 seconds. Add garlic and cook, stirring, until fragrant, about 1 minute more. Transfer to a plate; let cool for about 10 minutes.
4. Place the millet in a food processor and pulse to mix lightly. Add the spinach mixture and pulse until coarsely chopped. Transfer to a large bowl; stir in the feta, basil, bread crumbs, pepper, and the reserved sun-dried tomatoes; mix well.
5. With dampened hands, form the mixture into seven 1/2-inch-thick patties, using about 1/2 cup for each.
6. Using 2 teaspoons of oil per batch, cook 3 to 4 patties at a time in a large skillet over medium heat until browned and heated through, about 4 minutes per side. Toast English muffins (or buns). Garnish the burgers with arugula and tomato slices.
Makes 7 servings.

Prep Time: 10 mins
Cook Time: 40 mins
Total Time: 50 mins

Nutrition Facts
Number of Servings: 7
Amount Per Serving
Calories: 309
Total Fat: 9 g
Saturated Fat: 3 g
Cholesterol: 10 mg
Sodium: 735 mg
Total Carbohydrate: 49 g
Dietary Fiber: 7 g
Protein: 11 g

Recipe reprinted with the permission of EatingWell.com.