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Burgery z buraków

/*2 września 2016*/
Burgery z buraków

Składniki:

  • 4 małe buraki (400 g)
  • 1/2 szklanki kaszy jaglanej (70 g)
  • 3 łyżki pestek słonecznika (30 g)
  • 1/2 cebuli (50 g)
  • 3 ząbki czosnku
  • 1 łyżka oliwy (10 g)
  • 1 łyżka soku z cytryny
  • 1 białko (30 g)
  • garść natki pietruszki
  • garść swieżego lubczyku
  • 1/2 garści suszonego oregano
  • 4 grahamki (360 g)
  • 4 łyżeczki margaryny Optima Omega 3 (24 g)
  • 1 żółta papryka (240 g)
  • garść kiełków rzodkiewki (32 g)

Liczba porcji: 4
Wartość kaloryczna 1 porcji: 437 kcal

Przygotowanie

W Buraki obierz, zetrzyj na tarce o dużych oczkach. Kaszę jaglaną przepłucz na sitku, zalej szklanką wody, ugotuj. Pestki słonecznika upraż na suchej patelni. Cebulę i czosnek obierz, posiekaj. Wymieszaj buraki, kaszę, cebulę i czosnek. Wlej oliwę, sok z cytryny, dodaj pestki słonecznika, białko oraz posiekane zioła. Uformuj mniej więcej 7-centymetrowe kotlety, ułoż na blasze wyścielonej papierem do pieczenia. Piecz ok. 40 minut w piekarniku rogrzanym do temperatury 200°C. Po 20 minutach odwróć kotlety na drugą stronę.

Podanie:
Burgery serwuj z grahamkami posmarowanymi margaryną Optima Omega 3 i dodatkiem żółtej papryki oraz kiełków rzodkiewki.

Komentarz dietetyka

 Buraki warto jeść nie tylko ze względu na ich smak, ale i zawartość związków, które korzystnie działają na układ sercowo-naczyniowy: witamin C, K oraz błonnika. Obecne w burakach przeciwutleniacze i foliany pomagają w walce z wysokim poziomem cholesterolu, a także przeciwdziałają zwapnieniu naczyń krwionośnych. Składniki soku z buraków obniżają także ciśnienie tętnicze.

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