A Healthier Black Bean Burger

I recently went through my food pantry and frig in search of hidden hydrogenated fats in the foods I eat. Imagine my surprise when I found that a seemingly healthy, vegetarian, Black Bean Burger contained this fat!! Hydrogenated fats or Tran Fats is a chemically altered fat that is put into some foods to increase the shelf life of the product. These trans fats can increase your risk for cardiovascular disease because the decrease level of HDL cholesterol which is the “good” cholesterol in your body, simultaneously they also increase level of LDL Cholesterol which is the “bad” cholesterol in your body.
I went on a search for a healthy black bean burger that I could make from scratch and that would still be delicious! Yesterday I made the black bean burgers along with Baked Sweet Potato Fries with a Honey Mustard sauce for dipping. It was DELICIOUS!!!
Black Bean Burgers:
1 Can of Black Beans, drained and rinsed
3/4 cup of corn
1/2 cup of Roasted Red Peppers- spray peppers with Olive oil spray and then roast in oven till browned, peel off skin
1/2 cup of Panko Bread Crumbs
1/2 Cup of Chopped Cilantro
1 Egg White
1/2 Teaspoon on Red Pepper Flakes
Salt and Pepper to taste
Olive Oil for cooking
Combine all ingredients except the olive oil in a large bowl. Split into 4 patties. Add Panko if needed to help form patties. In a saucepan coat with olive oil and cook on each side for 5 minutes. Can freeze the patties and bake in the oven at 400 degrees for 20 minutes.
Serve Black bean Burgers on a Whole Wheat Bun with your choice of toppings!
Enjoy!
Tricia
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