25 minutes prep time | Serves 4
What you need:
Canola oil cooking spray
2 bunches finely chopped scallions, both white and green parts
1 red pepper, seeded and cut in 1/2-inch pieces
2 cloves garlic, finely chopped
1 can (15 oz) black beans, drained and rinsed
1 c cooked brown rice
Dash hot pepper sauce, or to taste
1 tsp cumin, or to taste
Salt and freshly ground black pepper to taste
1 large egg white, lightly beaten
1/2 c whole-grain bread crumbs
What you do:
Heavily coat a medium skillet with cooking oil spray. Heat over medium-high heat until hot. Add scallions, red pepper, and garlic. Reduce heat to medium-low and saute until very soft, about 5 minutes. Do not let vegetables brown.
Remove vegetables from heat and mix in beans and rice. Transfer to a food processor or blender and process until mixture is coarsely chopped. Be careful not to over-process.
Transfer mixture to a medium bowl. Season to taste with hot pepper sauce, cumin, salt, and pepper. Add egg white and mix in lightly with fork until just blended. Mix in bread crumbs with fork until lightly blended. Form mixture into eight patties. (Patties will hold their shape better if refrigerated, covered, at least 30 minutes.)
When ready to saute patties, lightly coat skillet with cooking oil spray and heat over medium-high heat until hot. Add patties and saute on both sides until nicely browned, about 4 minutes per side. Serve plain or with lettuce and tomato on whole-grain buns.
Per serving: 174 Calories, 7 g Protein, 38 g Carbohydrates, 8 g Fiber, 3 g Total fat, 548 mg Sodium, Vitamin K, Manganese, Vitamin B6, C, Iron, Selenium