Guest guest Posted January 15, 2003 Report Share Posted January 15, 2003 * Exported from MasterCook * Chili Burgers Recipe By : Moosewood Restaurant Low-Fat Favorites, page 173 Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup chopped onions 4 garlic cloves -- minced or pressed 2 teaspoons olive oil 1/2 cup peeled and grated carrots 1 1/2 teaspoons chili powder 1 teaspoon ground cumin 3 cups cooked pinto or kidney beans (two 15-ounce cans, drained) 2 tablespoons Dijon mustard 2 tablespoons soy sauce 2 tablespoons ketchup OR 1 tablespoon tomato paste 1 1/2 cups rolled oats salt and ground black pepper -- to taste Serves 6. Total time: 45 minutes Tex-Mex seasonings add great flavor to this nicely textured burger. Beans and oats together create a perfect protein. If you would like to cook the beans yourself, rather than use canned, you will need 1 generous cup of dried beans. Sauté the onions and garlic in the oil for about 5 minutes, until the onions begin to soften. Add the carrots, chili powder, and cumin and cook on low heat for 5 minutes. Set aside. Mash the beans in a large bowl with a potato masher or the back of a spoon. Add the mustard, soy sauce, ketchup or tomato paste, and the sautéed vegetables. Mix in the oats. Add salt and pepper to taste. Moisten your hands and form the burger mixture into six 3- to 4-inch patties. Lightly spray or oil a nonstick skillet and cook the burgers on medium-low heat for 5 to 8 minutes on each side (see Note). NOTE: To save time, you may want to use two skillets so that you can cook two batches of burgers simultaneously. Or you can bake all of the burgers at once on an oiled or sprayed baking tray at 350F for about 25 minutes, but we much prefer the stove-top method, which results in more contrast - a crisper outer coating and a juicier middle. MENU SUGGESTIONS: We like this burger on whole wheat toast or a sesame bun topped with ketchup, Creamy Roasted Red Pepper Sauce, Cilantro Pesto, or Barbecue Sauce. Or serve it on a bed of fresh greens topped with Fresh Tomato Salsa or Guacamole with Cottage Cheese, garnished with tomato wedges, red onion rings, and a few baked tortilla chips. Nice side dishes are Brazilian Rice, Baked Sweet Potato Salad, or Oven " Fries " (see separate recipes). PER 7.50-OZ SERVING: 360 CALORIES, 17.6 G PROTEIN, 5.0 G FAT, 63.5 G CARBOHYDRATES, .8 G SATURATED FATTY ACIDS, 1.2 G POLYUNSATURATED FATTY ACIDS, 2.0 G MONOUNSATURATED FATTY ACIDS, 0 MG CHOLESTEROL, 437 MG SODIUM, 16.0 G TOTAL DIETARY FIBER Source: " Moosewood Restaurant Low-Fat Favorites, page 173 " - - - - - - - - - - - - - - - - - - - Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 15, 2003 Report Share Posted January 15, 2003 thank you ! thank you ! thank you! - Kathleen Veg-Recipes January 14, 2003 8:30 PM Chili Burgers from Moosewood * Exported from MasterCook * Chili Burgers Recipe By : Moosewood Restaurant Low-Fat Favorites, page 173 Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup chopped onions 4 garlic cloves -- minced or pressed 2 teaspoons olive oil 1/2 cup peeled and grated carrots 1 1/2 teaspoons chili powder 1 teaspoon ground cumin 3 cups cooked pinto or kidney beans (two 15-ounce cans, drained) 2 tablespoons Dijon mustard 2 tablespoons soy sauce 2 tablespoons ketchup OR 1 tablespoon tomato paste 1 1/2 cups rolled oats salt and ground black pepper -- to taste Serves 6. Total time: 45 minutes Tex-Mex seasonings add great flavor to this nicely textured burger. Beans and oats together create a perfect protein. If you would like to cook the beans yourself, rather than use canned, you will need 1 generous cup of dried beans. Sauté the onions and garlic in the oil for about 5 minutes, until the onions begin to soften. Add the carrots, chili powder, and cumin and cook on low heat for 5 minutes. Set aside. Mash the beans in a large bowl with a potato masher or the back of a spoon. Add the mustard, soy sauce, ketchup or tomato paste, and the sautéed vegetables. Mix in the oats. Add salt and pepper to taste. Moisten your hands and form the burger mixture into six 3- to 4-inch patties. Lightly spray or oil a nonstick skillet and cook the burgers on medium-low heat for 5 to 8 minutes on each side (see Note). NOTE: To save time, you may want to use two skillets so that you can cook two batches of burgers simultaneously. Or you can bake all of the burgers at once on an oiled or sprayed baking tray at 350F for about 25 minutes, but we much prefer the stove-top method, which results in more contrast - a crisper outer coating and a juicier middle. MENU SUGGESTIONS: We like this burger on whole wheat toast or a sesame bun topped with ketchup, Creamy Roasted Red Pepper Sauce, Cilantro Pesto, or Barbecue Sauce. Or serve it on a bed of fresh greens topped with Fresh Tomato Salsa or Guacamole with Cottage Cheese, garnished with tomato wedges, red onion rings, and a few baked tortilla chips. Nice side dishes are Brazilian Rice, Baked Sweet Potato Salad, or Oven " Fries " (see separate recipes). PER 7.50-OZ SERVING: 360 CALORIES, 17.6 G PROTEIN, 5.0 G FAT, 63.5 G CARBOHYDRATES, .8 G SATURATED FATTY ACIDS, 1.2 G POLYUNSATURATED FATTY ACIDS, 2.0 G MONOUNSATURATED FATTY ACIDS, 0 MG CHOLESTEROL, 437 MG SODIUM, 16.0 G TOTAL DIETARY FIBER Source: " Moosewood Restaurant Low-Fat Favorites, page 173 " - - - - - - - - - - - - - - - - - - - Quote Link to comment Share on other sites More sharing options...
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