What's for Dinner, July 7, 2010

Pam is doing choreography today, so I'll post that this afternoon. But here's what's for dinner:

Our Homemade Quick Black Bean Burger

Serve on a bun with a hot sauce-spiked ketchup, spinach leaves, tomato slice, a slice of Monterey Jack cheese, avocado slices, and onion.

Yield: 4 patties (serving size: 1 patty)

1 (2-ounce) hamburger bun, torn into pieces
3 tablespoons olive oil, divided
2 teaspoons chopped garlic
1 (15.25-ounce) can black beans, rinsed and drained
1 teaspoon grated lime rind
3/4 teaspoon chili powder
1/2 teaspoon chopped fresh oregano
1/4 teaspoon salt
1 large egg, lightly beaten
1 large egg white, lightly beaten

1. Place bun in a food processor; process 4 times or until crumbs measure about 1 cup. Transfer to a bowl.

2. Combine 1 tablespoon oil, garlic, and beans in processor; pulse 8 times or until beans make a thick paste. Scrape bean mixture into bowl with breadcrumbs. Stir in rind and remaining ingredients. With moistened hands, divide bean mixture into 4 equal portions (about 1/3 cup mixture per portion), shaping each into a 3-inch patty.

3. Heat remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add patties to pan; reduce heat to medium, and cook 4 minutes or until bottom edges are browned. Carefully turn patties over; cook 3 minutes or until bottom edges are done.


CALORIES 182 ; FAT 12.3g (sat 1.3g,mono 6.7g,poly 3.6g); CHOLESTEROL 53mg; CALCIUM 103mg; CARBOHYDRATE 15.6g; SODIUM 448mg; PROTEIN 6.6g; FIBER 4.6g; IRON 2mg

Cooking Light, NOVEMBER 2009