Date: Tue, 21 Mar 95 12:58:57 PST
From: Jessica Shawl - MPG ~ (firstname.lastname@example.org)
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.
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
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
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.