LET’S EAT
NICHOLE FLANNIGAN
Hot Eats and Cool Treats That Won’t Ruin Your Diet The hazy hot and humid days of summer are here. Regardless of the heat, my favorite part of summer is cooking out on the grill and relaxing with friends and family. The wonderful part
of summer is all the fresh produce that is available at your local farmers market. Fresh fruit or garden salads make a great addition to any meats cooked on the grill, and it’s all healthy! This month I
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have made a list of some of my favorite summer recipes. These healthy and flavorful dinners and drinks will be a great way to compliment a nice summer day.
Perfect Burgers 1 slightly beaten egg white 2 tablespoons water 1/4 cup fine dry bread crumbs 1/4 cup finely shredded carrot 1/4 cup finely chopped onion 1/4 cup finely chopped sweet pepper 1/4 teaspoon salt 1/8 teaspoon pepper
greens, tomato slices, and/or red onion slices (optional)
1 14oz can of black beans rinsed and drained
Combine egg white, water, bread crumbs, carrot, onion, sweet pepper, salt, and pepper in a large bowl. Add Parmesan cheese and ground beef; mix well. Shape mixture into six 1/2-inch-thick patties. Grill burgers on an oiled grill rack for 7 minutes. Turn and grill 8 to 11 minutes more or till no pink remains. Serve burgers on buns with vegetables, as desired. 6 servings - Calories 232, Fat 9g, Saturated Fat 3g, Sodium 334mg, Carbohydrate 19g, Fiber 3g, Protein 18g
2 tsp ground chipotle chile
2 tablespoons grated Parmesan cheese
Chicken With Black Bean Sauce
1 pound lean ground beef 6 whole-grain buns
3 tablespoons diced yellow onion
Shredded carrot, sprouts, mixed
½ tsp minced garlic
1 cup chicken stock ¼ cup diced tomatoes ½ tsp minced fresh cilantro 1 tsp sea salt 1 tbsp of extra virgin olive oil 2 tbsp chile powder 4 4oz skinless, boneless chicken breasts Sauté onions and garlic in a saucepan over medium high heat until onions are soft. Add the beans, chipotle, chicken stock, tomatoes cilantro and salt. Simmer 15-20 minutes or until beans are slightly thickened. Remove from heat and let cool slightly. Puree half the bean mixture in a food processor. Add the whole beans LET'S EAT > PAGE 29
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28 August 2022
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