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bean-burgers-4 recipe

Date:    Tue, 21 Mar 95 12:58:57 PST
 From:    Jessica Shawl - MPG ~ (jshawl@pcocd2.intel.com)
 Bean Burgers 
 From Dean Ornish's Eat More Weigh Less 
 Note in book:
 This is very easy to prepare and with great results.  Serve it with fresh
 lettuce and tomatoes on a hearty roll.  It is also quite satisfying on its 
 own with salsa and nonfat yogurt drizzled over the top.
 My notes:
 These freeze *very* well!  Great hot or cold, plain or as a "regular"
 sandwich.  I like to double the batch and then freeze them.  I also
 substituted oatbran for the cracker meal the last time I made these
 since I was out, and they turned out fine.  I make up a batch of
 the A Little Italian spices (after recipe) and keep it around for
 other things.
 Makes 6 5-inch burgers
 1/2 cup minced green onions
 1 1/2 tablespoons minced garlic
 2 tablespoons white wine or veg stock
 1 29-oz can cooked drained pinto beans
 3/4 cup cracker meal   
 2 egg whites or vegan sub
 1/2 cup chopped fresh parsley
 2 tablespoons seasoned rice vinegar
 1/2 teaspoon Spike seasoning powder or A Little Italian (follows recipe)
 Preheat the oven to 350 degrees.
 In a small nonstick saute' pan, braise the onions and garlic in the
 white wine until soft.
 In a medium bowl, combine the sauteed onions and garlic, beans, cracker
 meal, egg whites, parsley, vinegar, and seasoning powder.  Mash well with
 a fork or potato masher until blended but not entirely smooth.
 On a parchment-lined nonstick baking sheet, drop the mixture by 1/2-cup
 amounts and flatten gently with a spoon to form 6 5-inch "burgers."  Bake
 for 25 minutes, or until set and beginning to brown lightly.  
 Serving size = 1 5-inch burger
 179 calories
 2 grams fat  10% CCF
 0 mg cholesterol
 738.2 mg sodium
 A Little Italian
 Also from Dean Ornish's Eat More Weigh Less
 Book notes:  Use this herb and spice mixture in pasta sauces or
 with braised or roasted vegetables.
 Makes a scant cup
 2 Tbsp dried basil
 2 Tbsp dried marjoram
 2 Tbsp dried oregano
 2 Tbsp dried coriander
 2 Tbsp dried thyme
 2 Tbsp dried rosemary
 2 Tbsp dried savory
 1 tsp hot red pepper flakes
 In the bowl of a food processor, combine all the ingredients.  Process for 
 30 seconds until finely ground.  Transfer to a tightly sealed container,
 label, and date.  Store in a cool dark place for up to 3 months.
 kwovo ovo