Black Bean Burgers
Packed with veggies, these burgers are a healthy choice for lunch.
Ingredients:
15 oz. canned black beans, drained and rinsed
1 Tbsp. tomato paste or salsa
1/4 red onion, minced (1/2 cup)
1/2 cup bread crumbs
1 Tbsp. balsamic vinegar
1 egg, lightly beaten
1/4 cup yellow cornmeal
3 Tbsp. vegetable oil
6 whole wheat hamburger buns
6 leaves iceberg lettuce, for serving (optional)
1 tomato, sliced, for serving (optional)
6 slices Cheddar or Muenster cheese, for serving (optional)
1/2 cup salsa, ketchup, mustard and/or barbecue sauce, for serving (optional)
Directions:
Steps for Kids: Coarsely mash beans with a fork.
Place the beans in a large mixing bowl and add the tomato paste, onions, bread crumbs, vinegar and egg.
Mix it well and, using wet hands, form the mixture into 6 patties.
Place the cornmeal in a shallow bowl or plate. Coat the patties on both sides with the cornmeal. (You can store the uncooked patties in the refrigerator for up to 24 hours or freeze them for up to 3 months.)
Steps for Adults: In a large nonstick skillet or heavy skillet coated with nonstick cooking spray, heat the oil over medium heat. Fry the patties for 2-3 minutes on each side, until they are browned. Drain them on a paper towel.
Adults and Kids: Serve them warm on buns, with desired toppings.
Broccoli Potato Pancakes
Kid-friendly recipe. A great way to get kids to try broccoli.
Ingredients:
1 cup fresh finely chopped broccoli
1 cup boiling water
3 eggs
2 green onions, sliced
2 tablespoons all-purpose flour
1/2 teaspoon salt
1/8 teaspoon pepper
1 large baking potato, peeled
Vegetable oil
Directions:
Steps for Adults: In a bowl, combine broccoli and boiling water. Let stand for 5 minutes; drain thoroughly.
Steps for Kids: In another bowl, beat eggs. Add onions, flour, salt and pepper; mix well. Add broccoli.
Steps for Adults: Just before cooking, finely shred potato; add to broccoli mixture. In a large skillet, heat about 1/4 in. of oil over medium-heat. Pour batter by 1/2 cupfuls into skillet. Fry over medium heat for 3-4 minutes on each side or until lightly browned.
