Joy Bauer Weight Loss

RecipeVeggie Big Mac

Share:Pin on PinterestShare on FacebookTweet about this on Twitter
Nutrition Facts
Amount per Serving
  • Calories: 340
  • Protein: 14 g
  • Total Fat: 5 g
    • Unsaturated Fat: 4 g
    • Saturated Fat: 1 g
  • Cholesterol: 0 mg
  • Total Carbohydrate: 64 g
  • Dietary Fiber: 12 g
  • Total Sugar: 9 g
    • Natural Sugar: 8 g
    • Added Sugar: 1 g
  • Sodium: 1135 mg

Love Big Macs? Indulge regularly in the 540-calorie pick and more than just the catchy jingle will stick with you. Instead, try this slimmed-down, plant-based version that’s got all the flavor and protein—with only 340 calories per “one all-plant burger, special sauce, lettuce-please, pickles, onions on a whole grain bun!”

  • Prep time
  • Total Time
This recipe makes 6
Ingredients:

For the patties:
1 medium onion, finely diced
¼ teaspoon salt, plus teaspoon divided
1 medium carrot, grated (about ½ cup)
1 medium zucchini, grated (about 1 cup), squeeze to remove excess water
2 cloves garlic, minced
1 tablespoon reduced-sodium soy sauce
1 cup cooked chickpeas, smashed
1½ cups cooked red quinoa (½ cup dry)
1 teaspoon dried thyme
1 tablespoon Dijon mustard
1 large egg white, beaten
¼ cup whole wheat bread crumbs

For the special sauce:
3 tablespoons ketchup
3 tablespoons lite mayonnaise

For the burger:
6 romaine lettuce leaves
6 thin slices red onion
24 pickles slices or rounds
6 hamburger buns, 100% whole grain

Preparation:

Heat a large sauté pan coated in oil spray over medium heat. Add the onion and lightly sprinkle with teaspoon salt. Cook until the onion is translucent and begins to soften, about 3 minutes. Add the carrot, zucchini and garlic. Sauté an additional 3 to 4 minutes, until vegetables are tender. Add soy sauce, stir into mixture and cook until liquid is absorbed. Cool to room temperature.

In a large bowl, add chickpeas and mash with a fork. Once soft, add cooked vegetables, cooked quinoa, thyme, Dijon mustard and remaining salt. Fold the egg white into the chickpea-quinoa-vegetable mixture, mixing completely. Add whole wheat breadcrumbs and mix until the texture resembles a traditional meatloaf. Form into 6 patties (about cup each, firmly packed).

Heat a large sauté pan coated with oil spray over medium heat. Working in batches, cook the patties on one side until they are golden brown, about 5 minutes. Carefully flip the patties over and cook until the second side is browned, an additional 4 to 5 minutes. Take care when flipping the patties, as they will be delicate. Recoat the pan with oil spray between batches.

To prepare special sauce, in a separate bowl, mix together the ketchup and mayonnaise.

To build each McJoy, place 1 patty, 1 lettuce leaf, 1 slice of onion, 4 pickle slices, and 1 tablespoon special sauce between a whole grain bun.

Note: If you are watching your sodium levels, you can remove the pickles to cut sodium to 890 mg, and reduce it even further by serving the veggie patty on a bed of greens or in a lettuce wrap – this brings sodium down to 530 mg.