Thrifty Light Recipe of the day

01/10/2011 1:05 pm · 4 comments

by Sarah A Thrifty Mom

Each day we will be posting A Thrifty Light recipe from one of our readers. At the end of the month, one of you will win a $25.00  Gift Card. For all the details click here. Keep those thrifty and healthy recipe tips coming!!!

Please submit your recipes on this post HERE, or to our email with the  word Thrifty Recipe on the subject line.

Thanks To Courtney W.  for this Thrifty Light recipe:

 

Black Bean Burger – taken from All You magazine (slightly modified to our family’s liking)

Preparation Time: 10 minutes minutes
Cooking Time: 20 minutes minutes
Yield: Serves 4
Cost per Serving: $0.67 (that’s All You’s estimate, but we could do better with coupons… 🙂

2 tablespoons vegetable oil
1 stalk celery, chopped
1/2 onion, finely chopped
1/4 tsp. minced garlic
1 15-oz. can black beans, rinsed and drained
1 large egg, lightly beaten
1 tablespoon cumin
1/2 cup plain bread crumbs
Salt and pepper

(We use the Deli Thin sandwich slices for buns to cut calories)

1. Preheat oven to 375°F. Line a large, rimmed baking sheet with foil; grease lightly.

2. Warm oil in a large skillet over medium-high heat. Add celery and onion and cook, stirring often, until softened, 3 to 5 minutes. Add garlic and sauté 1 minute longer.

3. Pour beans into a large bowl and use a fork or potato masher to mash into a thick paste. Scrape vegetables from skillet into bowl. Stir in egg, cumin and bread crumbs. Season with salt and pepper. Use your fingers to form into 4 patties (do not overmix). Place patties on baking sheet and bake until firm and set, about 10 minutes on each side.

CALORIES 215 ; FAT 9g (sat 1g); CHOLESTEROL 53mg; CARBOHYDRATE 28g; SODIUM 821mg; PROTEIN 8g; FIBER 7g

Photo Credit: Can you stay for Dinner
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