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System
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1 cup wild rice
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1 ½ teaspoons butter
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1 ½ teaspoons additional-virgin olive oil plus 2 tablespoons, divided
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2 substantial onions, thinly sliced
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1 ½ teaspoons ground cumin
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¾ teaspoon granulated garlic
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¾ teaspoon overwhelmed crimson pepper
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½ teaspoon ground white pepper
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¾ cup diminished-fat mayonnaise
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½ cup overwhelmed cereal squares, equivalent to Chex
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½ cup finely chopped mushrooms
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⅓ cup finely chopped unique parsley plus 1 teaspoon, divided
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2 substantial eggs, frivolously overwhelmed
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¼ cup jarred roasted crimson peppers, rinsed and finely chopped
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1 tablespoon crimson-wine vinegar
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1 ½ teaspoons minced garlic
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¼ teaspoon dried basil
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¼ teaspoon ground chipotle pepper
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4 oz. sliced pepper Jack cheese
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6 slices whole-wheat bread, toasted
Directions
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Bring a substantial saucepan of water to a boil. Add rice and cook dinner, stirring infrequently, until tender, about 40 minutes. Drain and let cold a small.
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Within the interim, heat butter and 1 1/2 teaspoons oil in a substantial skillet over medium heat until the butter stops bubbling. Add onions and cook dinner, stirring infrequently, until they appear to be a deep golden-brown, 35 to 40 minutes.
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Situation racks in center and better thirds of oven; preheat to 350 levels F. Coat a baking sheet with cooking spray.
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Mix cumin, granulated garlic, overwhelmed crimson pepper and white pepper in a medium bowl. Add the cooled rice, mayonnaise, cereal, mushrooms, 1/3 cup parsley and eggs; mix properly. Scoop the combination into 6 parts on the racy pan and form into patties.
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Bake the patties on the center rack until firm and frivolously browned, about Half-hour.
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Within the interim, high-tail the last 2 tablespoons oil, 1 teaspoon parsley, peppers, vinegar, minced garlic, basil and chipotle in a small bowl.
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Flip broiler to excessive. Prime the patties with cheese. Broil on the top rack until the cheese melts, 1 to some minutes. Assist the patties on toast, topped with the onions and vinaigrette.
Within the muse looked: EatingWell Journal, June 2020
Food procedure Info (per serving)
| 492 | Calories |
| 28g | Fat |
| 45g | Carbs |
| 16g | Protein |
| Food procedure Info | |
|---|---|
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Servings Per Recipe 6 |
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Serving Dimension 1 sandwich |
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Calories 492 |
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| % Every day Designate * | |
|
Total Carbohydrate 45g |
16% |
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Dietary Fiber 5g |
18% |
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Total Sugars 5g |
|
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Protein 16g |
32% |
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Total Fat 28g |
36% |
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Saturated Fat 7g |
36% |
|
Cholesterol 94mg |
31% |
|
Vitamin A 957IU |
19% |
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Vitamin C 10mg |
11% |
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Folate 92mcg |
23% |
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Sodium 588mg |
26% |
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Calcium 226mg |
17% |
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Iron 3mg |
17% |
|
Magnesium 67mg |
16% |
|
Potassium 340mg |
7% |
Food procedure recordsdata is calculated by a registered dietitian the assert of an ingredient database but must be regarded as an estimate.
* Every day Values (DVs) are the suggested quantities of nutrients to use day after day. Percent Every day Designate (%DV) found on diet labels tells you how much a serving of a explicit food or recipe contributes to each and every of those whole suggested quantities. Per the Food and Drug Administration (FDA), the day-to-day cost is in accordance to a frail 2,000 calorie diet. Relying for your calorie wants or within the event you maintain a health condition, you might perchance unbiased need extra or less of explicit nutrients. (As an illustration, it’s suggested that of us following a heart-healthy diet like less sodium on a day-to-day foundation when put next to those following a frail diet.)
(-) Records is now not at repeat on hand for this nutrient. Whenever you occur to are following a particular diet for scientific causes, create definite to seek advice out of your vital care supplier or a registered dietitian to better realize your individual diet wants.
