[Pryia]

Hope someone has one out there! Thanks!!

[TobeyToe]

Pryia

Here are 3 varieties to get you started.

Tobey


Black Bean & Rice Burgers

8 Servings

1 cup dried black beans
1/2 cup uncooked long-grain white rice
1/4 teaspoon salt
1 teaspoon chili powder
1/2 teaspoon ground cumin
pinch cayenne
3/4 cup fine dry bread crumbs


Sort and rinse the beans, then soak them for several hours or overnight. Drain and rinse well, then place in a saucepan with 4 cups of water. Bring to a boil, then reduce heat to medium and simmer for about 1.5 hours, until very soft.

Drain beans, reserving the cooking liquid. Return the drained beans to the pot. Add water, if necessary, to the bean cooking liquid to measure 2 cups. Add it to the pot along with the rice. Stir in the salt, chili powder, cumin, cayenne and bring to a simmer over medium-high heat. Reduce heat to low, cover and simmer for 15 minutes, stirring frequently during the last 5 minutes. If rice is
not yet tender, add another 1/4 cup water and continue cooking and stirring until it is absorbed. Mixture should be very soft and well combined. Remove the pan from the heat.

When the bean mixture is cooled enough to handle, form into 8 patties. Coat with the bread crumbs. Spray a nonstick skillet with cooking spray and heat over medium. Cook the patties about 4 minutes per side, until golden brown.

Amount Per Serving
Calories 153 Calories from Fat 8
Percent Total Calories From:
Fat 5% Protein 17% Carb. 78%

Nutrient Amount per Serving % Daily Value
Total Fat 1 g 1%
Saturated Fat 0 g 1%
Cholesterol 0 mg 0%
Sodium 147 mg 6%
Total Carbohydrate 30 g 10%
Dietary Fiber 1 g 6%
Sugars 0 g
Protein 7 g

Vitamin A 4% Vitamin C 1% Calcium 0% Iron 11%

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Black Bean Veggie Burgers

6 Servings

1 19 oz. can black beans
1/2 cup Fat Free Mozzarella Shreds
1/2 cup dry bread crumbs
1/3 cup whole wheat flour
1 onion, coarsley chopped
1 garlic clove, minced
2 egg whites
2 tablespoons ketchup
1 tablespoon Worcestershire sauce
1 teaspoon vegetable oil
1/2 teaspoon pepper
1/2 teaspoon salt
1/2 teaspoon Worcestershire sauce

Oil grill and preheat barbecue to medium-high heat. Rinse canned beans with cold water and drain well. In a food processor, combine beans, cheese, bread crumbs, flour, onion, garlic, egg, ketchup and Worcestershire sauces, oil, salt and pepper. Pulse just until beans are coarsely chopped. Divide mixture into 6 equal portions and, using lightly floured hands, shape into round patties about 1/2 inch thick. Lightly brush tops of patties with Worcester sauce.

Carefully place patties brushed-side down on grill. Brush tops with sauce and barbecue with lid down, turning once and brushing as needed, until well browned and firm, about 8 to 10 minutes.

Easy Indoor Sauté: Cook in frying pan sprayed with cooking spray over medium heat until well browned, about 5 minutes per side.

Amount Per Serving
Calories 225 Calories from Fat 16
Percent Total Calories From:
Fat 7% Protein 26% Carb. 67%

Nutrient Amount per Serving % Daily Value
Total Fat 2 g 3%
Saturated Fat 0 g 2%
Cholesterol 2 mg 1%
Sodium 626 mg 26%
Total Carbohydrate 38 g 13%
Dietary Fiber 2 g 9%
Sugars 0 g
Protein 15 g

Vitamin A 6% Vitamin C 5% Calcium 0% Iron 15%

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Spicy Black Bean Burgers

4 Servings

1 16 oz. can black beans, rinsed and drained
1/3 cup red onions, chopped
1/4 cup dry bread crumbs
2 tablespoons chunky salsa
1 teaspoon cumin
1/2 teaspoon Louisiana-style hot sauce


Using fork, mash beans in medium bowl. Mix in onion,
breadcrumbs, 2 tablespoons salsa, cumin and hot pepper sauce. Season with salt and pepper. Using moistened hands, shape bean mixture into two 3- to 4-inch-diameter patties. Prepare barbecue (medium-high heat) or preheat broiler. Spray barbecue rack with cooking spray. Grill burgers until heated through, about 3 minutes per side.

Amount Per Serving
Calories 188 Calories from Fat 9
Percent Total Calories From:
Fat 5% Protein 24% Carb. 71%

Nutrient Amount per Serving % Daily Value
Total Fat 1 g 2%
Saturated Fat 0 g 1%
Cholesterol 0 mg 0%
Sodium 346 mg 14%
Total Carbohydrate 33 g 11%
Dietary Fiber 2 g 10%
Sugars 0 g
Protein 11 g

Vitamin A 1% Vitamin C 3% Calcium 0% Iron 17%

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[Pryia]

Thanks a bunch!!!!