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Healthy Living: Black Bean Burgers


Black Bean BurgersOne of my dearest friends had a heart attack last week at age 42 with no family history. She had 99 percent blockage in one of her arteries.

Luckily, she’s fine. She’ll be on medications the rest of her life, and she’s having to make drastic lifestyle changes, including an overhaul of her diet.

One of the things she has to do is cut out a lot of red meat. Even lean cuts of red meat aren’t always the heart-healthiest choices for cardiac patients.

These black bean burgers are hearty, but are full of fiber, protein and heart-friendly olive oil.

Black Bean Burgers

Ingredients:
3/4 cup panko breadcrumbs
3 Tbsp plus 2 tsp olive oil, divided
2 (15 oz) cans black beans, drained and rinsed, divided
2 large eggs
1 tsp ground cumin
1/2 tsp salt
1/4 tsp cayenne pepper
1 red bell pepper, stemmed, seeded and finely diced
1/4 cup fresh cilantro, minced
1 shallot, minced

Directions:
Heat a 12-inch skillet over medium-high heat. Mix the breadcrumbs and 2 teaspoons of the oil in a medium bowl with a fork until the breadcrumbs are evenly coated. Add the breadcrumbs to the skillet and cook until lightly browned, stirring occasionally at first, then more frequently as they begin to brown. Remove the skillet from the heat and set aside.

Add 2 1/2 cups of the black beans to a large bowl and lightly mash them with a fork or potato masher until they are almost smooth. In a separate small bowl, beat the eggs, cumin, salt and cayenne pepper together. Stir the egg mixture, breadcrumbs, remaining beans, red peppers, cilantro and shallots into the mashed beans until well combined. Chill the mixture for 30 minutes.

Once chilled, shape the mixture into 6 patties (about 1/2 cup each). (At this point the patties can be refrigerated on a plate covered tightly with plastic wrap for 24 hours.) Chill the shaped patties until you’re ready to cook them.

Wipe out the original skillet, add 1 1/2 tablespoons of oil and heat the oil over medium heat until it simmers. Working in two batches, carefully transfer 3 of the patties to the skillet.  Cook for 8 to 10 minutes, very carefully flipping halfway through (they will be slightly fragile), until both sides of the burgers are nicely browned. Repeat with the second batch of patties. Serve hot.

Nutritional Information: Calories Per Serving: 611, Calories from Fat: 97, Fat: 11 g, Fat: 2 g, Cholesterol: 62 mg, Sodium: 242 mg, Carbohydrates: 98 g, Fiber: 22 g, Sugars: 4 g, Protein: 34 g

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Posted in: Healthy Living

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