Black-Bean Burgers
Source: The American Institute for Cancer Research
Canola oil cooking spray
2 bunches finely chopped scallions, both white and green parts
1 red pepper, seeded and cut in 1/2-inch pieces
2 cloves garlic, finely chopped
1 can (15-oz.) black beans, rinsed and drained
1 cup cooked brown rice
Dash hot pepper sauce, or to taste
1 tsp. cumin, or to taste
Salt and freshly ground black pepper to taste
1 large egg white, lightly beaten
1/2 cup whole-grain breadcrumbs
Heavily coat a medium skillet with cooking oil spray. Heat over medium-high heat until hot. Add scallions, red pepper and garlic, reduce heat to medium-low and sauté until very soft, about 5 minutes. Do not let vegetables color.
Remove from heat and mix in beans and rice. Transfer to blender or food processor and process until mixture is coarsely chopped. Be careful not to over-process.
Transfer mixture to medium bowl. Season to taste with hot pepper sauce, cumin, salt and pepper. Add egg white and mix in lightly with fork until just blended. Mix in breadcrumbs with fork until lightly blended. Form mixture into eight patties. (Patties will hold their shape better if refrigerated, covered, at least 30 minutes,.)
When ready to sauté patties, lightly coat skillet with cooking oil spray and heat over medium-high heat until hot. Add patties and sauté on both sides until nicely browned - about 4 minutes per side.
Serve plain or with lettuce and tomato on whole-grain buns.
Makes 4 servings.
Per serving: 222 calories, 2 g. fat (less than 1 g. saturated fat), 39 g. carbohydrate, 10 g. protein, 9 g. dietary fiber, 365 mg. sodium.
|