🌱 Our SOS-Free Changes: Cathy’s written recipe is SOS-free. We use her tomato-paste option (not ketchup) and her own parchment-baking option instead of a nonstick pan, so the patties won’t brown like pan-cooked ones.
🌱 Kitchen Monk adds: each 2-patty meal gets ½ cup cooked no-salt-added white beans, 2 cups mixed greens, and 1 tbsp lemon juice, to make it more substantial. This is our addition, not part of Cathy’s recipe.
🧺 Ingredients, our version (10 patties = 5 meals)
- ☐ ½ cup dry short-grain brown rice (cooked in 1 cup water)
- ☐ 1 can (15 oz) kidney beans, no salt added, drained
- ☐ 1 cup rolled oats
- ☐ ½ large onion, chopped (about 1½ cups)
- ☐ About 2½ cups chopped mushrooms
- ☐ ¼ cup no-salt-added tomato paste
- ☐ 2 tsp granulated garlic · 2 tsp oregano · 1½ tsp salt-free chili powder · 1 tsp each granulated onion, cumin, basil
- ☐ Per meal: ½ cup white beans · 2 cups mixed greens · 1 tbsp lemon juice
👩🍳 Follow Cathy Fisher’s steps on her page or in the video. We don’t copy her written method.
🧮 Nutrition (estimated, one meal)
| ⚡ Energy | 364 kcal (2 patties alone: 240) |
| 💪 Protein | 19 g (2 patties alone: 11 g) |
| 🌾 Fiber | 16 g 🎉 |
| 🍞 Carbohydrate | 69 g |
| 🫒 Fat | 2.8 g (sat. 0.5 g) |
| 🧂 Sodium | 24 mg |
USDA FoodData Central (SR Legacy) values, divided by 10 patties, plus the meal’s beans, greens, and lemon. Long-grain brown rice values stand in for short-grain. Standard calories, never reduced for fiber. Spices other than garlic not counted. Not yet dietitian-reviewed. 🧊 Refrigerate patties within 2 hours; eat within 3–4 days or freeze. Reheat to 165°F (USDA leftovers guidance).
Recipe and video by Cathy Fisher, Straight Up Food. Cathy Fisher hasn’t reviewed or endorsed Kitchen Monk. 📅 Back to the Starter Plan · ✉️ Report a problem
