Tuesday, June 22, 2010

Healthy Burgers

Just like pizza, Burgers are an American favorite. Usually they are filled with grease and fat, therefore they are unhealthy. Is it possible to make an American favorite burger that is healthy? Yep!!

Healthy hamburger buns (whole gran, gluten free, etc.)
Burger veggies (sliced tomatoes, sliced onions, lettuce or spinach, pickles, etc.)
Healthy sliced cheese (reduced fat, low sodium, etc.)
Your favorite burger condiments (ketchup, mustard, relish, etc)
And of course the Burger patty.

Make the Burgers with:
1 can black beans, rinsed and drained well.
1/2 green bell pepper
1/2 onion
3 cloves garlic, peeled
1 can whole kernel corn
2 eggs (or egg equivalent)
1 tablespoon chili powder
1 tablespoon cumin
1 tablespoon cilantro
1 teaspoon hot sauce (or a dash of Tabasco sauce)
1 cup healthy cracker crumbs (whole grain, gluten free, etc.) Optional: replace cracker crumbs with brown rice)

Blend ingredients together. I used a food processor to blend all the ingredients except the cracker crumbs. I transferred the mixture into a bowl and added the cracker crumbs, mixing until thick. Add more crackers as needed, until the mixture can hold form.

You may want to grease your hands with olive oil before forming the patties. Then form the patties and place them on a baking sheet. Place the patties in the freezer (ideally overnight). Once the patties are firm, you may cook them.

You can bake them at 375 degrees F for 10-12 minutes on each side. I suggest greasing the baking sheet before baking them. They will brown and crisp, just like real burgers.

Or you can grill them for about 8 minutes on each side.

Assemble your burgers and enjoy! My whole family (adults, kids, vegetarians and meat lovers) all like these burgers!

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