Garden of the Heart Ministries - Temple Talk Recipes

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Silken Chocolate Pudding Healthy Oatmeal Cookies Orange Dill Salmon Breakfast Berry Cobbler Good Fats Salad Dressing Perfect Tomato Salad Black Bean Burgers Shrimp Avocado Tacos	Like a true American, I love a juicy grilled hamburger in the summertime. But I could live --- live longer, in fact --- without the high saturated fat content. So I decided to build a better burger, a juicy, delicious one from a healthier protein source. Not only does this alternative contain considerably less saturated fat than ground beef, it provides other nutrients you won’t find in beef, like fiber and metabolic-boosting ingredients (to learn more about boosting your metabolism, see Temple Tip Rev it Up). Best of all, this burger recipe boasts such terrific flavors and textures that I never miss the real thing. Black Bean Burger 1 Tbls olive oil 1 large onion, chopped fine (about 2 cups) 1 medium red bell pepper, cored, seeded, and chopped fine (about ¾ c) 1 large jalapeño pepper, seeded and minced (about 2 Tbls) 3 medium garlic cloves, minced (about 1 Tbls) 1 Tbls ground cumin 1 tsp dried oregano 1 15-ounce can black beans, drained and rinsed 1 tsp hot sauce (such as Tabasco), or to taste ¾ cup whole grain bread crumbs 1 Tbls lime juice 2 Tbls roughly chopped fresh cilantro leaves ½ tsp sea salt ã Heat oil in large skillet over med-high heat. Add onion, pepper, and jalapeño and sauté, stirring occasionally, until softened and lightly browned, about 6 minutes. Add garlic, cumin, and oregano and sauté until fragrant, 1 minute or longer. Stir in beans and hot sauce and cook, stirring constantly, to blend flavors, about 1 minute. Place mixture in food processor and chop with 10 one-second pulses. Transfer mixture to large bowl and let cool. ã Add bread crumbs, lime juice, cilantro, and sea salt and stir well. Taste and adjust seasonings. Divide into 4 equal portions and form into compact patties, about ¾ inches thick. Place patties on wax paper-lined platter and refrigerate for at least 30 minutes. ã Meanwhile, light grill and heat coals to medium hot. ã Lightly dip small wad of paper towel in olive oil; holding paper with tongs, wipe grill grid. Grill burgers, covered, until well browned on one side, 3 – 4 minutes. Flip burgers with greased spatula. Continue grilling, covered, until other side is browned. If you like, top these burgers with slices of low fat cheddar cheese. Serve on toasted whole grain buns with lettuce and salsa. ã Tip: To ensure a moist burger, the way you chop the ingredients makes a big impact on the burgers texture and juiciness. You want to chop ingredients fine enough so the burger will hold together, but not so fine that it becomes dense like a meatball. * * * * * Unless otherwise noted, recipes within Temple Talk are written and compiled by Renée Lubinski. Do you have a health-giving recipe you would like to share? Please email today using the following guidelines and we will post it along with your name. Guidelines for Recipe Submission: Include your full name, email address, and recipe naming its title, ingredients, accurate measurements and instructions. All ingredients must be nutritional and wholesome with no “whites” within (i.e. refined sugar, white flour, white rice). Recipes will be reviewed by our test kitchen and are subject to approval before being posted.