MEATLESS CHEESY OAT BURGER

Servings: 4

Start to finish: 30 minutes (including 10 minutes chilling time)

1/3 cup minced shallot or sweet onion

2 cloves garlic, minced

½ cup vegetable or chicken broth

1¼ cup part skim ricotta cheese

1 teaspoon Italian herb seasoning

½ teaspoon smoked or sweet paprika

1 ¼ cup rolled oats

¼ cup egg white (about 1 large or 2 small egg whites)

½ teaspoon kosher salt a few grinds of fresh black pepper 8 tomato slices fresh basil, for garnish

Olive oil in a mister, or nonstick spray

Heat a medium nonstick saute pan on medium heat.

Place the minced shallot, garlic and broth in the pan and cook stirring occasionally until most of the liquid has evaporated, but still quite wet, about 5 minutes. Remove from heat and let cool a few minutes. In a medium bowl, combine the ricotta cheese, Italian seasoning, paprika, oats, egg white, cooled shallot mixture and salt and pepper. Form into four even patties, moistening hands with water if mixture is sticky. (If mixture is too wet to form into patties, mix in an additional tablespoon of oats and let sit for a few minutes for the moisture to absorb.) Place the patties on parchment paper or a plate sprayed lightly with olive oil (or nonstick spray), and place in the freezer for 5 minutes or the refrigerator for 20 minutes.

Wipe the nonstick pan clean with a towel and heat over medium heat again. Spray pan with olive oil mister. Cook the patties in the pan until sides are golden and patties are heated through, about 3-4 minutes per side.

Serve with fresh tomato slices and fresh basil, if desired.

Nutrition information per serving: 243 calories; 74 calories from fat;

8 g fat (4 g saturated; 0 g trans fats); 24 mg cholesterol; 364 mg sodium; 28 g carbohydrate; 4 g fiber; 4 g sugar; 15 g protein.

Food Network star Melissa d’Arabian is an expert on healthy eating on a budget. She is the author of the cookbook, “Supermarket Healthy.” Online: http://www.melissadarabian.net