a few more recipes

Deluxe Black Bean Burger

Ingredients:
2 (15-ounce) cans black beans, drained and rinsed
1/2 red onion, diced
2 teaspoon red pepper flakes
1 teaspoon smoked paprika
1 teaspoon Worcestershire sauce
1 teaspoon hot sauce
1 teaspoon freshly chopped cilantro leaves
1 egg white, slightly beaten
3 tablespoons whole-wheat flour
1/2 tablespoon kosher salt
1 tablespoon cracked black pepper
2 tablespoons olive oil
Spinach
Sliced roasted red peppers, jarred
Sliced red onion
4 sandwich thins

Szechuan Tomato Dressing, recipe follows

Directions

In a large bowl, finely mash the black beans with a potato masher or your hands. Add the shallots, red pepper flakes, smoked paprika, Worcestershire, hot sauce, cilantro, egg white, flour, salt and pepper. Mix well with a wooden spoon. Form into 4 patties and arrange on a platter.
In a large saute pan over medium-high heat, add the oil. Sear patties for 3 to 4 minutes on each side until they have a nice crust. Remove the patties to a paper towel lined platter. Assemble the sandwiches with a patty, some spinach, roasted red peppers and red onion on the multi-grain rolls. Top with a good drizzle of Szechuan Tomato Dressing and serve.


Szechuan Tomato Dressing:

2 tbsp dry sherry
1 1/2 tsp minced peeled ginger
2 cloves garlic, minced
1/2 tsp crushed red pepper
1/2 cup low sodium chicken broth
2 tsp corn starch
1 1/2 tsp soy sauce
1 tbsp asian chili garlic sauce
1 tsp sugar

Directions:
mix ginger, garlic, red pepper, soy, garlic sauce, and sugar, heat in a pan, warm til near boiling, set aside

combine broth and corn starch in a small bowl, stirl til corn starch dissolves

stir cornstarch mix into soy mic, stir til thickened

1 tbsp is 1 point, the burger is 5 points, sandwich thin is 1 point and the spincah and veggies on top are zero points.

Chicken Scallopini (can do with turkey) with Vegetables
Ingredients:
2 tsp olive oil

2 Tbsp all-purpose flour
1/2 tsp table salt
1/4 tsp black pepper
1 pound(s) boneless, skinless turkey breast(s), four 4 oz pieces
1 small onion(s), red, diced
2 piece(s) corn on the cob, kernels removed  (or 1 cup frozen corn kernels, defrosted)
1 medium zucchini, diced
1/2 cup(s) fat-free chicken broth
1/8 oz fresh sage, chopped (use 1 tablespoon)
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste


Instructions


Heat olive oil in a large nonstick skillet over high heat.

In a shallow dish, stir together flour, salt and pepper. Dredge turkey in mixture, patting off excess. Add turkey to skillet and sauté until golden. Remove and set aside.
Reduce heat to medium-low and add onion to pan. Sauté until softened and beginning to brown. If it becomes too dry, add a tablespoon of chicken broth.

Add corn and zucchini and cook, stirring occasionally, until tender. Stir in chicken broth and sage, and return turkey to the skillet until warmed.

Divide turkey cutlets onto 4 plates. Season vegetables to taste with salt and pepper and spoon over turkey. If desired, garnish with sage.

4 servings, 4 points a piece
 
I hope you enjoy these healthy recipes.  Jesy and I enjoyed the black bean burgers for lunch yesterday