Monday, November 4, 2013

Chili Black Bean Burgers by Jillian Micheal

I just made last night another winner from Jillian Micheal's 30 Day Shred eating plan.  This recipe is exactly the same as the one on her site.  To change it up for next time, I would add some corn, carrots, peas any or all and maybe add a bit of feta or blue cheese for additional flavor.  I also don't think the agar powder is a necessity but I added it anyway.  I will keep you posted  once I make this dish again. 

You can top this burger with so many toppings:  cheese slice, tzakiki,hummus, mushrooms, onions, avocado...you get the idea as they are endless!

Well, Jillian has done a whole Ripped in 30 day eating plan but she didn't include any pictures so I wanted to help entice you to make some of her recipes your self to help you get that mean body like Jillian's.
 
Serve on whole grain buns, lettuce wrap, pita, high fibre wrap.
 
1 teaspoon olive oil
1/2 cup minced red onions
1/2 cup chopped and seeded organic Roma tomatoes
1 - 3 teaspoon minced jalapeno peppers (more if you like it hot)
1 clove garlic, minced
1 teaspoon ground chili powder
1 - 15 ounce can low sodium black beans, rinsed and drained*
1/2 cup dry whole wheat breadcrumbs
2 tablespoons low sodium barbecue sauce
1 tbsp plain agar powder (available from health food stores/Chinese stores etc) with 1 tbsp water
 
Heat oil in nonstick skillet over medium heat. Add to the pan the onion, tomato, jalapeno, garlic and chili powder and sauté 5 minutes.
 
Cool slightly. Using fork, coarsely mash beans in bowl. Combine with onion mixture, breadcrumbs, 2 table- spoons of the barbecue sauce and agar powder and water.
Shape mixture into four 1/2-inch-thick patties.
 
If grilling, oil the rack or spray grill rack with nonstick spray, then heat up coals to medium heat. If cooking on stove top, heat a 1 teaspoon olive oil over medium heat. Place patties on grill or in skillet and cook until golden brown and heated through, about three minutes per side.

Weight Watchers Point +4
 
Per Serving: 175 Calories; 3g Fat (12.8% calories from fat); trace Saturated Fat; 9g Protein; 30g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 572mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates. 

What about you?  Any good vegetarian burgers on your grill lately?

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