Black Bean Chili Burgers Recipe
Recipe Ingredients
1/2 cup quinoa, rinsed
2 cup black bean flakes boiling water
2 tsp chili powder
1 tsp ground cumin
1/2 cup fresh cilantro, chopped
2 green onions, chopped
1/2 cup red bell pepper, chopped
1/2 cup plain bread crumbs
3/4 tsp salt
2 tsp vegetable oil
OPTIONAL GARNISHES
2 cup lettuce, shredded
1 cup grated lo-fat cheddar cheese or che, ddar-style soy che
1/2 cup nonfat sour cream
1 cup bottled salsa
1 avocado, diced
1 ripe olives, sliced
1 green onions, chopped
Recipe Preparation
Bring 1 cup water to a boil in a small saucepan. Add quinoa, cover
and simmer 15 minutes.
Place black bean flakes in a medium-sized bowl. Stir in boiling
water. Cover and let stand 5 minutes.
Combine 1/2 cup cooked quinoa with black beans, chili powder, cumin,
cilantro, green onions, red bell pepper, bread crumbs and salt. Mix
well. Lightly flour hands and divide mixture into six equal balls.
Flatten each ball into a 1/4-inch-thick cake.
Heat oil in a nonstick skillet. Cook each bean cake about 2 minutes
each side. Serve topped with lettuce, cheese, nonfat sour cream,
salsa and other garnishes, as desired.
Calories per serving: 168 Grams of fat: 3 Percent fat calories: 16
Cholesterol: 0 mg Grams of fiber: 5.2
Source: Delicious! magazine - May/June 1993 Typed for you by Karen
Mintzias
Servings: 6
Back to Mexican Recipes
Food Tips of the Week
Losing weightDrink more water. At times during a hectic day, you guess you are peckish but in truth you might only want a restorative glass of water or cranberry juice. The sensations of needing food and needing a drink are close, but one can result in a fat tummy and the alternative is ok.
Some low carbohydrate diet tips:
* Don't ignore the fiber Reducing the carbohydrates in your diet usually results in reduction in fiber as well. Look at reduced carbohydrate recipes that are high in fiber to redress this.
* Use reduced carb chocolate bars for chocolate muffins. If you have converted your best loved chocolate chip cookie or muffins recipe using soya flour, you dont want to add in those high carbohydrate 'real' chocolate. Break up a low carbohydrate bar of chocolate into little pieces and use that in its place.
Superfoods containing flavonoids
(inlcudes olive oil, red apples, garden pea & tea)
The compounds known as flavonoids discovered in these foods are believed to have properties as cancer fighters.
Experts studying the effects of flavonoids believe that they could have most other benefits to our health, including anti-viral and anti-inflammatory powers.
Most are also low in calories, so are ideal for including in your diet.
Black Bean Chili Burgers Recipe - Recipes 4u
You no longer need to spend money on over priced recipe cook books or high meals out in over-priced eating establishments, all you have to do is locate and print the recipe that meets your requirements and before you know it, you will be preparing a good meal to delight your friends in the convenience of your own home
|
