Quick Tuna Burgers

Quick Tuna Burgers

Turn a couple cans of tuna into a zesty tuna burger with this quick recipe. If you can’t find good whole-wheat hamburger buns, whole-wheat English muffins are a great substitute. The burger mixture might seem a little soft going into the pan, but once the first side is cooked, you’ll be able to flip them easily. Serve with steamed broccoli or sweet potato fries.

From EatingWell: March/April 2011
Yield: 4 servings
Active Time: 30 minutes
Total Time: 30 minutes

Ingredients

  1. 2 5- to 6-ounce cans chunk light tuna (see Note), drained
  2. 1/2 cup coarse dry whole-wheat breadcrumbs (see Tip)
  3. 1/2 cup low-fat mayonnaise, divided
  4. 1 4-ounce jar chopped pimientos, drained, or 1/3 cup chopped roasted red peppers, divided
  5. 1/4 cup finely chopped celery
  6. 1/4 cup finely chopped onion
  7. 1/2 teaspoon Old Bay seasoning, divided
  8. 1 tablespoon extra-virgin olive oil
  9. 4 whole-wheat hamburger buns or English muffins, toasted
  10. 4 lettuce leaves
  11. 4 slices tomato

Preparation

  1. Combine tuna, breadcrumbs, 1/4 cup mayonnaise, half of the pimientos (or roasted red peppers), celery, onion and 1/4 teaspoon Old Bay seasoning in a medium bowl, breaking up any larger pieces of tuna until the mixture is uniform and holds together.
  2. Combine the remaining 1/4 cup mayonnaise, the remaining pimientos (or peppers) and 1/4 teaspoon Old Bay seasoning in a bowl.
  3. Heat oil in a large nonstick skillet over medium heat. Using a generous 1/3 cup each, form the tuna mixture into four 3-inch burgers. Cook until heated through and golden brown, about 2 minutes per side.
  4. Spread the top half of each bun (or English muffin) with pimiento mayonnaise and place a burger, lettuce and tomato on the bottom half.

Tips & Notes

Nutrition

Nutrition Per Serving: 321 calories; 12 g fat (2 g sat, 5 g mono); 20 mg cholesterol; 39 g carbohydrates; 17 g protein; 5 g fiber; 647 mg sodium; 365 mg potassium.

Nutrition Bonus: Vitamin C (40% daily value), Vitamin A (29% dv).

2 Carbohydrate Serving

Exchanges: 2 starch, 1 1/2 lean meat, 2 fat