After the holidays, everyone is scrambling to get those extra pounds off. A better strategy might be to stay focused in these weeks leading up to the holidays before the parties and dinners get in full swing. By eating sensibly and staying active, you may avoid some of that extra bulk!
Here’s my favorite black bean burger recipe to get you started. Packed with 27 grams of protein per burger, you can serve in mini pitas and top with salsa, lettuce, tomato or avocado. For an even lighter meal, try it on a salad of lettuce, tomato, red onion and avocado, sprinkled with low fat shredded cheddar or colby cheese. Try ranch dressing or a blend of ranch and salsa. (Watch the cheese and dressing amounts to keep it light – and don’t forget to hit the gym tonight!)
Black Bean Burgers – Christine’s Way
- One 15 can black beans, rinsed and drained
- 1 1/2 tablespoons olive oil mayonnaise
- 1/4 cup packed fresh cilantro or Italian parsley leaves, finely chopped
- 1 tablespoon bread crumbs
- 1/2 teaspoon hot red pepper sauce, or more to taste
- 1/2 teaspoon ground cumin
- Salt and pepper to taste
In a large bowl, using a potato masher or a fork, mash the beans with the mayonnaise until almost smooth, leaving some lumps for texture. Stir in the cilantro, bread crumbs, hot pepper sauce, cumin and salt and pepper, mixing well. Note, if you’re using a really hot sauce (like my homemade Datil sauce — watch for the recipe later this week!), you may want to adjust this down slightly.
Brush a sheet of wax paper lightly with extra virgin olive oil. With lightly floured hands, shape the bean mixture into four 3-inch burgers, laying each on the wax paper. (You may use non-stick cooking spray, but I personally prefer the EVOO or another vegetable-based oil.)
Preheat skillet over medium heat for 5 minutes or until hot. Add the burgers and cook until lightly browned on the bottom, about 3 -5 minutes. Watch carefully and flip when browned and continue browning the second side for 2 – 3 minutes or until heated thoroughly.
Serve on pitas with desired toppings or as a salad as described above. Enjoy!
Each burger only is approximately 129 calories.