Sizzling Summer!
Dig right into the start of summer with these flavorful dishes that will take you from the kitchen to the grill. These recipes will please plant-based eaters and omnivores alike. Finish your meal with a sweet finale that won’t keep you too long in the kitchen and will give you plenty of time to enjoy that warm early-summer feeling.
TIP
If you shun beans because of their gassy side effects, try opting for low-sodium canned beans or soaking beans overnight and discarding the water. If you are not accustomed to eating high-fiber foods, start slowly and drink enough water.
Black Bean Burgers With Spicy Mayo
4 SERVINGS | 1 BURGER WITH BUN AND ½ TABLESPOON SAUCE
▲ FI
CAL 337 | FAT 10G | SAT FAT 3G | PROTEIN 16G | CARBS 47G | CHOL 13MG | FIBER 10G | SODIUM 456MG
DIETARY EXCHANGE 3 BREAD/STARCH, 1 FAT, 1 MEAT
5 whole-wheat hamburger buns (1½ to 2 ounces each), split, divided
1 can (about 15 ounces) unsalted black beans, rinsed and well drained
½ cup (2 ounces) 2% milk reduced-fat shredded cheddar cheese or Mexican blend cheese
2 large egg whites
2 green onions, sliced
1 teaspoon chili powder
1 teaspoon dried oregano
½ teaspoon garlic salt
1 tablespoon canola oil
2 tablespoons reduced-fat mayonnaise
¾ teaspoon chipotle hot pepper sauce
4 lettuce leaves
4 large thin tomato slices
1. Tear 1 hamburger bun into pieces; place in bowl of food processor. Process until coarse crumbs appear. Transfer to medium bowl (there should be at least 1 cup bread-crumbs).
2. Add black beans, cheese, egg whites, green onions, chili powder, oregano and garlic salt to same food processor. Process to a thick paste, scraping down sides of bowl once. Add mixture to bread-crumbs in bowl; mix well.
3. Heat oil in 12-inch nonstick skillet over medium heat. Use ½-cup measuring cup to scoop bean mixture. Drop 4 mounds into skillet; press down to form patties of 3½ or 4 inches. Cook 4 minutes per side, or until browned on each side. Lightly toast remaining hamburger buns, if desired.
4. In small bowl, combine mayonnaise and hot pepper sauce. Serve patties in buns with mayonnaise mixture, lettuce and tomato.
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