Main Ingredients:

1-3/4 cups water
1/2 cup uncooked roasted whole
buckwheat kernels (groats)
3/4 cup dry bread crumbs
1/4 cup chopped green onion, (about
2 to
3 medium)
1/4 cup finely chopped green
bell pepper
1/2 teaspoon seasoned salt
1/8 teaspoon pepper
2 eggs
1 clove garlic, finely chopped, or
1/8 teaspoon garlic powder
2 English muffins, split and toasted
1 large tomato, cut into
8 thin slices
1/4 cup reduced-calorie ranch dressing

Cooking Preparation of the Recipe:

Use English muffins that are on the thinner side for the sandwich bread. Very thick muffins will make the burgers too hard to eat. Or, if you like, use whole-grain hamburger buns.


Heat water to boiling in 1-1/2-quart saucepan. Stir in buckwheat kernels; reduce heat to low. Cover and cook about 10 minutes until water is absorbed. Cool 5 minutes. Stir in remaining ingredients except muffins, tomato and dressing.

Set oven control to broil. Spray broiler pan rack with nonstick cooking spray. Shape buckwheat mixture into 4 patties, each about 3/4 inch thick. Place patties on rack in broiler pan. Broil with tops about 3 inches from heat 5 minutes; turn. Broil about 5 minutes longer or until hot in center. Place each burger on muffin half. Top each with 2 tomato slices and 1 tablespoon dressing. 4 servings

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