Recipe's from a friend............. (I haven't tried them)
Veggie Burger
1 TBLS canola oil, divided
1/4 c. EACH minced onion, green bell pepper, carrot, and celery
2/3 c. drained canned white kidney beans (cannellini)
1 egg, slightly beaten
1/3 c. seasoned dried bread crumbs
In 8 inch non stick skillet, heat 1 tsp. of the oil. Add onion, pepper, carrot and celery. Cook over med. heat, stirring occasionally, until veggies are soft and moisture has evaporated, about 1 minute. Set aside to cool slightly.
Using a fork, in medium mixing bowl mash beans, stir in egg. Add bread crumbs and veggie mixture. Mix until thoroughly combined.
Shape mixture into 4 equal patties. Set patties on plate and cover and refrigerate until chilled (at least 20 minutes)
In same skillet heat 1 tsp. of oil and add two patties. Cook over medium heat turning once until browned on both sides and heated through. Remove to plate, keep warm. Repeat with other patties.
129 calories
5g fat
5g fiber
____________________________________________
Cheesy Black Bean Burger - it has meat in this one, maybe you could subsitute it with more beans or soy??
One 15 1/2 oz can black beans, drained and rinsed
1 lb. lean ground beef(90% or higher) or ground turkey breast
1 large egg, beaten
1 cup shredded part-skim mozzarella cheese
1/3 cup seasoned bread crumbs
1/2 tsp. garlic powder
Preheat grill to medium. Place the beans in a large bowl and mash with the back of a large spoon until smooth but still a bit chunky. Add the beef, egg, cheese, bread crumbs and garlic powder and mix until well combined. Divide the beef mixture and shape into 8 patties. Place the patties on the grill and cook until no longer pink inside and an instant read thermometer registers at least 160 degrees F., about 4 minutes each side. Top with shredded lettuce and your favorite salso and enjoy!!
Each patty
200 calories
21 g. protein
8 g fat
11 g carb
8 g fiber
|