SWEET POTATO BURGERS

sweet potato burgers

ANOTHER GREAT MEAL FOR FRIDAYS IN LENT!

Sweet potato burgers

  • 2 cups mashed sweet potato (~2 large sweet potatoes – organic when possible)
  • 1 (15oz) can black beans, rinsed and well drained
  • 1 cup cooked brown rice (or sub cooked quinoa with varied results)
  • 1 pkt onion soup mix
  • 1/4 cup salted sunflower seed kernels
  • 1 Tbsp ground cumin
  • 1 Tbsp chili powder
  • 1Tbsp garlic
  • 1 egg
  • 1/2 cup all purpose baking mix (Bisquick)

 

Instructions

  1. Cut sweet potatoes into cubes and place in large microwave safe mixing bowl.  Add hot water to cover and microwave on HIGH 10-15 minutes.  Drain and mash.
  2. While potatoes are cooking, cook rice or quinoa per instructions
  3. Add black beans to the mixing bowl and mash half of them for texture. Add 1 cup rice, onion soup, sunflower seeds and spices. Add garlic and eggs.  Mix to combine. Add baking mix a little at a time – consistency should be thick and moldable.
  4. Form into burgers 1/4 to 1/2 inch thick to fit the size of your rolls.
  5. Preheat George Forman Grill and coat with non-stick cooking spray.  Using the George Forman Grill cuts cooking time in half but you can use your outdoor grill, skillet or oven to cook as well.
  6. Grill 8 minutes.
  7. Serve on Ciabatta or whole wheat rolls with slices of onion, lettuce and tomato.  My husband usually likes a slice of cheese on top as well and loads of ketchup!
  8. Extra burgers can be frozen for later use.

WE HAD OURS WITH A FRESH SALAD AND SOME HOMEMADE STEAK FRIES!

**THIS RECIPE MADE SEVEN HUGE 5″ ROUND AND  1/2″ THICK BURGERS SO I DID FREEZE SEVERAL FOR LATER USE.  I MIGHT HALF THE RECIPE NEXT TIME AND HOPEFULLY MAKE ABOUT 4 SLIGHTLY SMALLER BURGERS.

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WARM WHITE BEAN AND TUNA QUESADILLAS

 

tuna bean quesadilla (1)

1 (15oz) can cannellini beans, drained and rinsed
2 (5 oz) cans tuna, drained
1/4 c Miracle Whip
2 tsp lemon juice
1 Tbsp minced garlic
5 large (super sized) Azteca Tortillas
1 c shredded cheddar
1 c baby spinach leaves
1 c roasted red pepper or fresh red pepper slices
non-stick spray

tuna bean quesadilla

Preheat oven at 350 F. In a medium mixing bowl, lightly mash beans. Stir in next 4 ingredients. Evenly sparead tuna mix over 2 1/2 tortillas laid out on 2 cookie sheets sprayed with non-stick spray. Top with cheese, spinach, peppers and remaining tortillas. Lightly spray tortilla tops with non-stick spray and bake for 15-20 minutes until golden brown. Cut into quarters and serve with salsa and sour cream.

ALSO SERVED WITH A FRESH SALAD!

ANOTHER GREAT LENTEN MEAL

MEXICAN STUFFED ACORN SQUASH

stuffed-squash-beef-beans-18

Ingredients
  • 2 medium acorn squash
  • 1/2 pound ground beef (I used 96% lean ground beef)
  • 1/2 cup chopped onion^
  • 1/4 cup chopped green or red bell pepper^
  • 1 can (15 ounces) black beans*, drained and rinsed
  • 1 cup (8 ounces) your favorite spaghetti sauce
  • 1/2 cup uncooked quinoa (rinse if needed)
  • 1 cup corn kernels (I used frozen, thawed)
  • 1 tsp minced garlic
  • 1/2 teaspoon salt
  • Dash pepper
  • 1 1/2 teaspoons chili powder
  • 1/4 teaspoon ground cumin
  • 2 tablespoons fresh chopped cilantro
  • Shredded Cheddar* cheese, for topping

^I used thawed frozen pepper stir fry mix (Birds Eye) to cut prep time

*Rinse and drain beans well as they may have some gluten cross-contamination and Kraft shredded cheeses are all gluten free.

Preparation

Cut squash in half; scoop out seeds and membranes then place, cut side up, in slow cooker.
Meanwhile, in a large mixing bowl combine the remaining ingredients except the cheese. Stuff the squash and add a small amount of water (1/4 cup) to bottom of crock pot.  Cook on LOW 4-5 hours until the squash is tender*.  Serve with cheese on top.

*You can also bake in a 350 F oven for 1 1/2 to 2 hours – just place squash in a baking dish with a cup of water on the bottom.

A GREAT GLUTEN FREE MEAL WHICH CAN ALSO BE MADE WITHOUT GROUND BEEF FOR A VEGETARIAN TWIST.

Adapted from the Original Recipe http://southernfood.about.com/od/wintersquashrecipes

EASY ITALIAN STEW

Easy Italian Stew (3)

1 lb. Hot Italian sausage or turkey/chicken sausage
2 c chicken broth
1 (14.5 oz) pkg frozen Birds Eye Pepper Stir-Fry
1 (15 oz) can cannellini beans, drained and rinsed well
1 (28 oz) can diced tomatoes
2 c whole wheat spirals, uncooked
1 c shredded Italian blend cheeses

In a large pot over medium heat, brown sausage.  Slice into bite-sized pieces and return to pot.  Add next 4 ingredients and bring to boil.  Stir in macaroni.  Reduce heat to simmer and cook another 8-10 minutes stirring occasionally.  Serve in bowls and top with cheese.

I SERVED WITH A BIG FRESH SALAD!

VEGETARIAN THANKSGIVING

 

 

VEGETARIAN THANKSGIVING

THREE SISTER’S SQUASH

The sisters in this recipe are the native American staples beans, corn and squash, which together offer a delicious main course for vegan diners.

Ingredients

  • 2 cloves garlic, minced divided
  • 1 tablespoon olive oil
  • 2 acorn squash
  • 1 cup red onion, diced
  • 2 serrano chiles, minced
  • 1 (15 oz)can black beans, drained and rinsed
  • 2 cups corn kernels
  • 2 cups broccoli florets, diced
  • 1 ½ cups cooked wild or brown rice or quinoa(optional)
  • ½ cup fresh parsley, minced
  • 1 teaspoon paprika
  • Salt and pepper, to taste

Preparation

  1. Put olive oil and minced garlic in a small bowl, set aside.
  2. Remove stem from squashes, and cut each in half, from top to bottom. Scoop out seeds and discard,
  3. Brush inside of each squash with the garlic oil, place flesh side up on a microwavable plate, cover with waxed paper and cook on high 7-10 minutes.
  4. While the squash is cooking, you can prepare the filling ingredients.  Heat a pan, add olive oil, and sauté onion and chile for about 2 minutes, over medium-low heat.
  5. Add garlic, black beans, corn, broccoli and rice. Cook for 3-5 minutes, keeping corn  bright yellow and broccoli  bright green. Stir in parsley, paprika, salt and pepper and continue to cook for about a minute. Adjust seasonings if needed.
  6. Scoop corn and bean mixture into center or squashes. Serve right away.

IF YOU ARE NOT A STRICT VEGAN I WOULD ADD SOME SHREDDED PEPPER JACK CHEESE OVER THE TOP!

USING QUINOA AND RINSING THE BEANS VERY WELL, MAKE THIS A GLUTEN FREE DISH AS WELL!

MEXICAN QUINOA SALAD

mexican-quinoa-salad

Ingredients

1 cup of white quinoa
2 tomatoes, chopped
1 pepper (green or yellow), chopped
1 can of black beans, drained/rinsed*
2 avocados, sliced
4 green onions, chopped
1 cup of hot or mild Salsa*

Optional: 1 cup of chopped cilantro and cheddar cheese (or vegan alternative)

A little bit of squeezed lime

Preparation

Cook the quinoa according to the instructions on the package.
While the quinoa is cooking, prepare the rest of the ingredients.
When quinoa is cooked, set aside and let cool.  Add the rest of the ingredients to the quinoa, add the seasoning and mix well.

Note: This recipe can be served hot or cold.

*Both the black beans and the salsa may contain gluten.  If you rinse the beans very well most people can tolerate them.  If you prepare your own salsa  that can also be gluten free.

Recommendations: Can we be served in (corn) taco shells or with tortilla chips.

CollageMexQSalad

Adapted from http://www.gogoquinoa.com/recipes

TUNA AND HUMMUS WRAP

TUNA HUMMUS WRAPS 001 (570x428)

CUCUMBER DILL HUMMUS

1 (15oz) can chick peas, drain and rinse
2 Tbsp minced garlic
1/2 cup diced onion
1/2 cup diced cucumber
1 Tbsp dill weed
1/2 tsp salt
1/4 tsp pepper

I placed the last 6 ingredients in the blender and begin to puree.  Add the chick peas a little at a time and continue to puree until your hummus is a nice smooth consistency.

TUNA MIXTURE

2 (5oz) cans chunk light tuna in water, drained
1/3 cup chopped tomato
1/4 cup chopped red onion
1 (15oz) can cannellini beans, drained and rinsed
1 Tbsp minced garlic
2 Tbsp Italian Dressing
4 cups Romaine or mixed lettuce
4 large tortillas (I used Azteca flour tortillas but whole wheat would be a healthier choice!)

Spread one side of a tortilla with hummus, fill with tuna mixture and lettuce and wrap!

I OVER FILLED MY TORTILLA AND MY WRAP SPLIT OPEN SO AVOID OVER FILLING OR SERVE THE TUNA AND HUMMUS OVER A BED OF LETTUCE AND HAVE SOME PITA ROUNDS ON THE SIDE!

 

SPICED CHICKEN AND BEAN SALAD

SPICED CHICKEN AND BEAN SALAD (1)

THIS IS ANOTHER EASY AND SEMI-COOL SALAD FOR THESE HOT SUMMER NIGHTS.

2 Tbsp oil
1 tsp cumin
1/2 tsp salt
1/4 tsp pepper
1# chicken tenders or breasts cut into thick strips
1 cup fresh (or frozen) green beans
1 cup fresh (or frozen) yellow beans
1 cup frozen lima beans
1 avocado (I bought a “lite” variety) halved, seeded, peeled and sliced
3 oz crumbled blue cheese
Ranch dressing (I used my low fat recipe http://wp.me/p3CD01-pA)

Combine oil and spices in small mixing bowl.  Coat chicken and grill 10-15 minutes.  Meanwhile, combine beans in a microwave bowl with a few Tablespoons of water.  Microwave 4-5 minutes just until heated through.  Prepare avocado.  Serve chicken over beans with avocado, some added blue cheese and a drizzle of my low fat Ranch dressing.

I THOUGHT EDAMAME WOULD ALSO BE GREAT IN THIS SALAD  AND SOMETIMES I GRILL SOME COLORFUL VEGGIES WHILE GRILLING THE CHICKEN TO ADD SOME COLOR (SWEET PEPPERS OF VARIOUS COLORS OR EVEN SWEET POTATO FRIES).

SUMMER COOK OUT – STEAK AND POTATOES

SPICY STEAK AND BLACK BEAN SALSA ACCOMPANIED BY BBQ POTATO SALAD AND GRILLED CORN

steak and black bean salsa - BBQ Potato Salad (3)

PRONTO SPICY STEAK AND BLACK BEAN SALSA
2 steaks of your liking (I used New York Strip Steaks)

Salsa
1 (15oz) can black beans, drained and rinsed
1 (28 oz) can diced tomatoes
1 onion, finely chopped
1 garlic clove, minced
1 Tbsp cilantro

Seasoning
2 Tbsp chili powder
1 Tbsp cumin
1 tsp salt
1/2 tsp red pepper flakes

Combine seasoning ingredients in a small container.  Trim fat from beef and press seasoning mixture evenly into surface of steaks reserving about 1 Tbsp of the seasoning mix for the salsa.  Grill steaks to your liking (about 10 minutes each side).  Meanwhile, in a medium mixing bowl, combine salsa ingredients and add reserved seasoning mixture.  Mix well.

**I USUALLY MAKE THIS MEAL IN THE MORNING AND PLACE THE STEAK IN A ZIP-LOCK BAG WITH THE SEASONING FOR LATER GRILLING.  REFRIGERATE THE SALSA AND THE FLAVORS MINGLE ALL DAY.

steak and black bean salsa - BBQ Potato Salad (1)

BBQ POTATO SALAD

1/3 cup your favorite ranch dressing (I will be posting a healthy version soon)
1/3 cup BBQ sauce (I used Kraft Mesquite flavor)
1 Tbsp Dijon mustard
3 potatoes, diced and cooked – cooled (I usually microwave about 5-7 minutes and rinse in cold water)*
1/2 cup diced celery
1/2 cup chopped green or red pepper
1/2 cup chopped red onion

Mix first 3 ingredients in a small bowl.  In a large bowl combine the remaining ingredients.  Add dressing and mix well. REFRIGERATE  UNTIL DINNERTIME.

*RED POTATOES WOULD ADD MORE COLOR; SWEET POTATOES WOULD ADD COLOR AND VITAMINS; SOMETIMES I ADD OSCAR MEYER REAL BACON CRUMBS TOO BUT THAT WILL INCREASE CALORIES AND FAT!

 GRILLED CORN

SHUCK YOUR CORN, SLATHER A LIGHT COAT OF BUTTER OVER THE KERNELS AND LIGHTLY SALT AND PEPPER.  WRAP IN FOIL AND GRILL WITH THE STEAK FOR THE LAST 10 MINUTES.  SOME PEOPLE PREFER TO SOAK THEIR CORN IN THE HUSK AND GRILL WITH THE HUSK ON – I JUST FIND IT HARDER TO SHUCK WHEN IT IS HOT SO I USE THE FOIL WRAP.

POUR THE SALSA OVER YOUR GRILLED STEAK AND HAVE A BIG FRESH SALAD TO ROUND OUT THE MEAL.

THE SALSA IS ALSO EXCELLENT ON IT’S OWN AS AN APPETIZER SERVED WITH TORTILLA CHIPS.

ENJOY!

OVEN TOASTED CHICK PEAS

TOASTY OVEN CHICK PEAS 1

Ingredients:

1 (15.5 oz) can of Chickpeas [garbanzo beans]

1 tsp. garlic powder
1 tsp. onion powder
olive oil, for coating chickpeas
salt/pepper to taste
hot sauce or other spices (I used chili powder and cumin) optional

Method of Prep:

Pre-heat oven to 400 degrees
Drain, rinse and pat dry the Chickpeas
In medium sized bowl, toss Chickpeas in olive oil
Add spices/ salt & pepper and coat Chickpeas thoroughly
Spread out on a parchment lined sheet pan
Place in the oven for 30-40 mins. stirring around the Chickpeas every so often to ensure proper browning.

GREAT HIGH PROTEIN, LOW FAT SNACK!!

1/2 cup serving: 110 calories, 18 gm Carbs, 6 gm Protein, 6 gm fiber, 2.5 gm fat