July 4th is the day in America, back in 1776, when Thomas Jefferson’s Declaration of Independence was unanimously adopted by the 13 colonies stating that we wished to separate ourselves from the British empire. In modern terms, the colonists had, “the talk” with England.
- America: I know we had some good times together, but you’re just too controlling.
- England: Controlling!?! What, just ’cause I tax you from oversees without any representation? You’re such a whiner!
- America: This just doesn’t make sense. Seriously. It’s over.
So there was a big Revolution, France got into the game, we started our own country and now we celebrate this great achievement with a barbeque. But we’re Americans, so that means our barbeques have to be the BIGGEST barbeques. More fat! More sugar! More salt!
In honor of the spirit of all things revolutionary, cause an uproar at your barbeque today and serve Black Bean Burgers instead of regular ones! You can do it, you rebel, you.
Here is the recipe excerpted from “Good Housekeeping 400 Calorie Vegetarian– Easy Mix-and-Match Recipes for a Skinner You!” © 2013 by Hearst Communications, Inc. www.goodhousekeeping.com. All rights reserved: May not be reprinted without publisher permission.:
Black Bean Burgers
ACTIVE TIME: 15 minutes. TOTAL TIME: 20 minutes. MAKES: 4 main-dish servings
- 1/4 cup dried bread crumbs
- 1/4 teaspoon ground cumin
- 1/4 teaspoon ground coriander
- 2 cans (15-19 ounces each) low-sodium black beans, rinsed and drained
- 1/4 cup light mayonnaise
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 2 large stalks celery, finely chooped
- 1 chipotle chile in adobo (SEE TIP), finely chopped
- 4 green-leaf lettuce leaves
- 4 whole-wheat hamburger buns, toasted
- 4 slices ripe tomato
- In food processor with knife blade attached, pulse bread crumbs, cumin, coriander, two-thirds of beans, 2 tablespoons mayonnaise, salt, and pepper until well blended. Transfer to large bowl. Stir in celery and remaining whole beans until well combined. Divide into 4 portions and shape into patties.
- Lightly coat 12-inch nonstick skillet with nonstick cooking spray. Heat over medium heat 1 minute, then add patties. Cook 10 to 12 minutes or until browned on both sides, carefully turning once.
- Meanwhile, in small bowl, combine chipotle chile and remaining 2 tablespoons mayonnaise until well mixed. Place 1 lettuce leaf on bottom of each bun; top with patty, then tomato slice. Divide chipotle mayonnaise among burgers and replace tops of buns to serve.
TIP: Chipotle chiles in adobo are dried, smoked jalapeno chiles canned in a thick puree. They are found in many supermarkets and Latin-American markets.
PER SERVING: 370 calories, 18g protein, 59g carbohydrate, 8g total fat (1g saturated), 14g fiber, 5mg cholesterol, 725mg sodium
What’s your favorite barbeque dish?
Recipe copyright information above. Please note all opinions are my own. No compensation was given for this review, other than a copy of the cookbook.
Sheslosingit.net (c) 2013 Lisa Traugott. All rights reserved. No portion of this blog, including any text, photographs, and artwork, may be reproduced or copied without written permission.