Black bean burger recipe as promised.
1 ( 15 oz ) can of black beans, drained and rinsed
1/2 cup dry bread crumbs or cooked rice
1/4 tea ground cumin
1/2 tea ground oregano
1/4 cup minced red onion
1 - 2 olive oil
if you want the South western burgers add the following:
increase the onion to:
1/2 cup an add the following:
1/2 cup corn kernels
1 to 2 tea chopped garlic
1 ( 6 oz) green chili sauce
2 tbs salsa
1 1/2 tea chili powder
1/2 cup green pepper
wheat buns
makes 6
PLace beans in a bowl and mash slightly. Add bread crumbs or rice and the spices; mix thoroughly. Form into patties.
Warm a cast iron skillet or other heavy skillet. Fry the burgers over medium heat until golden brown, about two minutes, flip and brown on remaining side. Serve
The burders alone are about:
160 cal: 0 chol : 25 carb : 5 fib : 4 sug : 6 pro : 54 cal
--------------------------------------------------------------------------------------------------------------------------------------
I had the turkey burger type out and then pushed the wrong button and wiped out everything that I had written. I had to re-write everything. See Jen, You're not alone in doing the same thing! I am out of time, so I'll have to do the Turkey burgers next Monday. I'm going to make these Black Bean Burgers and see if they freeze well. I would like to have them for lunches since this is something my hubby wouldn't eat and I would. If I make them with bread crumbs and not rice the carb count is acceptable. Oh, the nutritional data is with bread crumbs and not the cooked rice. Also, I need to start cooking up stuff and freezing lunches and dinners since I found out that I am going to have to have surgery on my thumb in a few weeks. I have been putting this off for 18 months.
Yep, I have what is called a trigger thumb, cause unknown. Well, maybe due to the Carpel Tunnel surgery I had 18 months ago. Last Oct. I had a cortisone shot in the thumb and that seemed to do the job. I had hoped I would get out of surgery, but the blasted thing has froze up on me again. Doc says I need surgery. Well, I never used my thumbs for typing anyway, but I am left handed and it is my left thumb ! I'll let you all know when I go under the knife and how long I'll be out. My question will be, How will this affect my diet?Do I try to lose weight while I recover or do I go on a maintenance diet during recovery? Since I have had hand surgery before I know it will take me at least 8 weeks to recover and about 5-8 months of rehab on the thumb to get the scar tissue down where it won't interfere with my life. I was just beginning to change my eating lifestyle when I had these hand surgeries the last time. So, I don't know what to expect with my eating and this future surgery. I want to get it over with before my daughter's wedding.
Well, talk to you all latter.
I am adding another recipe that was requested from the book " Diabetic Cooking" It is their Tuna Casserole" remake.
nonstick cooking spray
8 oz yolk free whole wheat egg noodles ( hey I haven't found these myself, but I have found yolk free )
1/2 cup finely chopped onion
1 can ( 10 oz) condensed, reduced fat cream of mushroom soup
1/2 cup light sour cream
1/2 cup low-fat ( 1%) milk
1/8 ground red pepper ( personally I would use ancho chili powder )
12 oz. white tuna packed in water and broken into chunks
( Note, I am allergic to milk and have to use soy milk and tofutti as a sub for the sour cream. If anyone else has to due this too, it will change the nutritional data as the tofutti has more cals than the sour cream)
1 1/2 cups frozen baby peas
1 slice whole wheat or multigrain bread
1 1/2 tea paprika
1. preheat oven to 350 degrees. Spray 21/2 quart casserole with nonstick spray; set aside. Cook noodles in a large sauce pan according to package instructions, omitting salt.
2.Meanwhile, coat large skillet with non stick spray. Add onion; cook over med. heat until tender, 4-5 min. Stir in soup, sour cream, milk, and red pepper until well blended. Remove from heat. Drain noodles; return to saucepan. Add soup mixture, tuna and peas. Toss well; transfer to prepared casserole.
3.to prepare fresh bread crumbs, tear into pieces; place in bowl of food processor. Process until finely minced. Sprinkle evenly over casserole; top with paprika. Spray top of casserole with cooking spray. Bake 30-35 minutes or until heated through. Makes 6 ( 1 1/4 cups servings)
Cals=315;total fat=5g;sat fat=2g; pro=23; carb=41' chol=31mg;fib=4; sod=502