Beans, beans good for the heart the more you eat the more you ....!

Hello All,

You may or may not recall that little rhyme we chanted back in the day and for some of us it may still apply.  But no matter what, beans are an excellent source of protein and if you've committed to having a meatless meal from time to time, beans are a good way to go!  Here is a recipe I came across yesterday morning while watching the food network, I've included the link for your reference:  http://www.foodnetwork.com/recipes/aaron-mccargo-jr/deluxe-black-bean-burger-recipe/index.html

Here is the recipe, which I've tweaked a bit for your eating pleasure.  Here's what you'll need;

2 15 ounce cans of low sodium black beans, rinsed and drained
2 shallots (or 1 large onion, red or yellow)
1 teaspoon red pepper flakes
1 teaspoon smoked paprika (yes there is a difference)
1 teaspoon Worcestershire sauce
1 teaspoon hot sauce
1 teaspoon fresh cilantro - chopped
1 egg white slightly beaten
3 tablespoons whole wheat flour ( or white flour something like Wondra)
1 tablespoon cracked black pepper
3 tablespoons olive oil
I personally would add some minced garlic to this about 1 tablespoon, and omit the Worcestershire sauce, but that of course is up to you.  I also would omit the black pepper.

In a large bowl, finely mash the black beans with your hands or a potato masher.  Add the shallots or onion, red pepper flakes, smoked paprika, garlic, worcestershire sauce (or omit this), hot sauce, cilantro, egg white (to bind it all together) and lastly the flour.  Mix will with a wooded spoon.  Form into patties, makes 4, this will be sticky and a bit messy, get over it and keep going, ;-).   In a large frying pan or skillet (north vs south here) heat the olive oil.  Sear the patties for about 3-4 minutes on each side until you have a nice crust.  Remove the patties to a plate lined with paper towels.  Now the show suggested making sandwiches out of these, but I think you can eat them with a nice tossed salad on the side.  A little romaine, some red onion, cherry tomatoes and maybe some cucumber, some balsamic vinaigrette and you're good to go!

Remember, beans, beans, good for the heart, the more you eat, the more you ....!  Enjoy and have a wonderful day!

Much love,

J