| CATEGORY |
CUISINE |
TAG |
YIELD |
| Grains |
Cajun |
Burgers & l, Cajun, Creole, Carribbean, Vegan |
4 |
servings |
INGREDIENTS
| 4 |
sl |
Stale bread; or toasted bread |
| 2 |
ts |
Canola oil; * |
| 1 1/2 |
c |
Chopped onion |
| 2 |
|
Cloves garlic; minced |
| 1 |
tb |
Fresh ginger; minced |
| 1/2 |
ts |
Allspice |
| 1/2 |
ts |
Ground nutmeg |
| 1 1/2 |
c |
Cooked black beans; (15 oz can) |
| 1 1/2 |
c |
Cooked rice |
| 1/2 |
|
Habanero pepper; or other chile |
| 1 |
ts |
Salt |
|
|
Ground black pepper |
| 4 |
|
Hamburger buns; low calorie |
INSTRUCTIONS
* 2 tbsp was the original (which results in 19% CFF). Use one tsp to saute
the veggies and spices. And use another only if you do not have a good
non-stick skillet to brown the patties.
Make bread crumbs from the stale or toasted bread.
Saute the onions in 1 tsp oil for 5 minutes, until soft. Add the garlic,
ginger, allspice, andnutmeg and saute for 2 more minutes. Put this mixture
into a food processor.
Add the beans, rice, and chile pepper. Pulse to chop the ingredients. (Do
not puree them.) Mix with the bread crumbs, and add salt and pepper. If the
mixture is too wet, add more bread crumbs.
Cook the burgers in hot pan about 4 minutes per side until a dark crust
forms. Serve on rolls with condiments of choice. Chutney is nice with
these.
>From Ellen C <ellen@elekta.com>
Per serving: 379 Calories; 5g Fat (11% calories from fat); 14g Protein; 73g
Carbohydrate; 0mg Cholesterol; 863mg Sodium Food Exchanges: 4 1/2
Starch/Bread; 1/2 Lean Meat; 1 Vegetable; 1/2 Fat
Recipe by: Atlanta Journal and Constitution 5/27/99
Posted to EAT-LF Digest by "Ellen C." <ellen@brakes.elekta.com> on May 28,
1999, converted by MM_Buster v2.0l.
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