HealthLinks Charleston July/August 2019

www.CharlestonPhysicians.com | www.HealthLinksCharleston.com | 95 www.CharlestonPhysicians.com | www.HealthLinksCharleston.com Ingredients: • 1 16-ounce can of black beans, drained and rinsed • 1/2 green bell pepper, cut into 2-inch pieces • 1/2 onion, cut into wedges • 3 cloves garlic, peeled • 1 egg • 1 tablespoon chili powder • 1 tablespoon cumin • 1 teaspoon Thai chili sauce or hot sauce • ½ cup bread crumbs Directions: 1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F – 190 degrees C – and lightly oil a baking sheet. 2. In a medium bowl, mash black beans with a fork until thick and pasty. 3. In a food processor, finely chop bell pepper, onion and garlic, then stir into mashed beans. 4. In a small bowl, stir together egg, chili powder, cumin and chili sauce. 5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties. 6. If grilling, place patties on foil and grill about eight minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side. Nutrition facts per serving: 198 calories; 3 g fat; 33.1 g carbohydrates; 11.2 g protein; 46 mg cholesterol; 607 mg sodium. Ingredients: • 4 portobello mushroom caps • 1/4 cup balsamic vinegar • 2 tablespoons olive oil • 1 teaspoon dried basil • 1 teaspoon dried oregano • 1 tablespoon minced garlic • Salt and pepper to taste • 4 1-ounce slices of provolone cheese Directions: 1. Place the mushroom caps, smooth side up, in a shallow dish. In a small bowl, whisk together vinegar, oil, basil, oregano, garlic, salt and pepper. Pour over the mushrooms. Let stand at room temperature for 15 minutes or so, turning twice. 2. Preheat grill for medium-high heat. 3. Brush grate with oil. Place mushrooms on the grill, reserving marinade for basting. Grill for five to eight minutes on each side or until tender. Brush with marinade frequently. Top with cheese during the last two minutes of grilling. Ingredients: • 3 pounds ground turkey • 1/4 cup seasoned bread crumbs • 1/4 cup finely diced onion • 2 egg whites, lightly beaten • 1/4 cup chopped fresh parsley • 1 clove garlic, peeled and minced • 1 teaspoon salt • 1/4 teaspoon ground black pepper Directions: 1. In a large bowl, mix ground turkey, seasoned bread crumbs, onion, egg whites, parsley, garlic, salt and pepper. Form into 12 patties. 2. Cook the patties in a medium skillet over medium heat, turning once, to an internal temperature of 180 degrees F – 85 degrees C. BLACK BEAN VEGGIE BURGERS PORTOBELLO MUSHROOM BURGERS DELICIOUS TURKEY BURGERS Source: www.allrecipes.com Nutrition facts per serving: 203 calories; 14.6 g fat; 9.8 g carbohydrates; 10.3 g protein; 20 mg cholesterol; 259 mg sodium. Nutrition facts per serving: 183 calories; 9.5 g fat; 2.3 g carbohydrates; 20.9 g protein; 90 mg cholesterol; 354 mg sodium