Ok, I am fully aware of what day of the week it is (today is Wednesday, in case you are reading this before your morning coffee… I wouldn’t want to confuse you)! But I have been really trying to make an effort to eat meat free at least one day a week (sometimes Monday or sometimes whatever other day that ends with the letter ‘y’ that works for us! heehee).
I am defiantly not vegetarian and don’t plan on converting. I just think cutting back meat intake will save money and be healthier. It also gives me an excuses to make some vegetarian recipes that otherwise I probably would not.
Since I grew up with a Mom who believed a balanced dinner was a meat, starch, and veggie; and Eric is a total man (loves his steak and potatoes) going meat free one day a week has been a challenge for all involved!
But I am happy to report that we are on week three and things are going quite well!
When I saw these black bean burgers I knew immediately they were going to make the menu for a meatless day. I have never had black bean burgers before but I have to say these were magnificent! They were so full of flavor and had great texture. All three people I served these to kept asking if I was sure there was no meat in these burgers! LOL, I would say that is a sign of a winner (plus you can never go wrong with sweet potato fries in my book)!
So, bring it, Meatless Mondays!!!!
Perfect Veggie Burgers
Prep Time: 30 hour Wait Time: 1 hour Cook Time: 20 minutes Serves: 6
1/3 cup bulgur
1/3 cup water
3 tablespoons extra-virgin olive oil
1 small onion, chopped
1 ¼ cup mushrooms, chopped
2 medium carrot, finely grated
¼ teaspoon Kosher salt
2 cloves garlic, chopped
5 tablespoons barbecue sauce
2 tablespoons steak sauce
1 (15 ounce) can black beans, drained and rinsed
1/3 cup breadcrumbs
1/3 cup pecans, chopped
2 teaspoons soy sauce
2 large egg whites
2 tablespoons chopped fresh parsley
6 soft buns, split
Onion rings, for topping (recipe below)
Mix bulgur and water and set aside.
Heat 2 tablespoons olive oil in a large skillet over medium heat. Add the onion, carrots, and mushrooms; cook, stirring occasionally, for 3-4 minutes. Add the garlic, 3 tablespoons barbecue sauce, 1 tablespoon steak sauce; cook, stirring, until the mixture dries out slightly, 1 to 2 minutes. Transfer to a food processor and let cool completely.
Add the bulgur, beans, breadcrumbs, pecans, soy sauce, egg whites, parsley and salt to the food processor. Pulse until finely ground with some chunks. Form into six 4-inch-wide, 1/2-inch-thick patties and place on a baking sheet lined with parchment paper. Cover and refrigerate until firm, 1 to 4 hours.
Preheat the broiler. Heat the remaining 1 tablespoon olive oil in a large nonstick skillet over medium heat. Working in batches, cook the patties until golden brown, about 6 minutes per side. Meanwhile, place the buns, cut-side up, on a broiler pan and broil until toasted, 1 to 2 minutes. Serve the patties on the buns; top with the remaining 2 tablespoons barbecue sauce, 1 tablespoon steak sauce and onion rings.
recipe adapted from Food Network Magazine, June 2011
Low Fat Baked Onion Rings
Prep Time: 10 minutes Wait Time: 1 hour Cook Time: 12-15 minutes Serves 5
1 large onion, sliced into 1/4 inch rings
2 1/4 cups low fat buttermilk
1/2 cup panko bread crumbs
1/4 cup Italian seasoned bread crumbs
1/2 cup crushed pretzel crumbs
¼ teaspoon salt
¼ teaspoon black pepper
olive oil baking spray
Place slices of onion in a shallow dish. Pour the buttermilk over the top and let them soak for about 1 – 2 hours, refrigerated.
Preheat oven to 450 degrees. Line baking sheet with parchment paper or foil. Combine panko, bread crumbs and pretzels in a large dish, season with salt and pepper. Dip each soaked onion ring into the crumb mixture; coat well. Place rings onto two cookie sheets sprayed with cooking spray. Lightly spray onion rings with oil. Bake about 12 minutes or until golden brown. Serve immediately.