recipes

Be Fit Basics: Black Bean Burger

Ingredients:
1 (2 ounce) hamburger bun, torn into pieces (can also substitute about 1 cup of breadcrumbs)
3 tbsp olive oil, divided
1 garlic clove, minced
1 can (15 ounces) black beans, low sodium, drained, can divided
¾ tsp chili powder
1 tbsp cilantro, chopped (can also omit or substitute another herb, like parsley)
¼ tsp kosher salt
1 large egg, lightly beaten PLUS 1 egg white, lightly beaten

Instructions:
Place bun in a food processor (or blender) and pulse until it turns into crumbs and transfer to a large bowl.  Add 1 tbsp oil, garlic and ¾ can of beans to food processor and pulse until mixture makes a thick paste.

In bowl with the bread crumbs stir in bean mixture, remaining ¼ can of beans, chili powder, cilantro, salt and eggs until combined. Divide mixture into 4 equal portions, shaping each portion into a patty. Heat sauté pan on medium heat; add remaining 2 tbsp oil.  Add patties to pan and cook about 4 minutes or until bottoms are browned. Flip and cook 3-4 minutes or until patties are cooked throughout.

Yield: 4 servings

Nutrition Information per Serving (per patty):
Calories: 250 • Protein: 10g • Sodium: 355mg • Carbohydrate: 25g •
Fiber:  6g • Fat:  13g • Sat Fat: 2g

Make it a Meal
Protein: 1 serving black bean burger (1 patty)
Starch: 1 bun (170 calories)
Vegetable: 1 cup carrot sticks or baby carrots (50 calories)
Burger Topping(s): ¼ avocado, sliced (60 calories) plus onion slices (5 calories)

Leftovers? Place black bean patty on ½ a whole wheat English muffin.  Add slice of cheddar cheese and place under the broiler (or in toaster oven) to make an open-face black bean burger melt. Pair with a side of mixed greens.

Nutrition, recipes

Be Fit Basics: Sesame-Miso Cucumber Salad

A quick and easy side dish to bring to this weekend’s cookout.  Miso is typically found in the refrigerated food section, often either by the dairy or chilled salad dressings.

Ingredients:
1½ tbsp sesame seeds, roasted
2 tbsp white miso
1 tbsp rice vinegar
1 tbsp honey
1 tsp crushed red pepper
1 tbsp dark sesame oil
4 cups thinly sliced cucumber

Directions: 
Combine the first 6 ingredients and whisk in 1 tbsp hot water.  Add cucumber and toss to coat.

Yield: 5 servings

Nutrition Information Per Serving:
Calories: 100 • Protein: 2 g • Sodium: 260 mg • Carbohydrate: 13 g • Fiber: 2 g
Fat: 5 g • Sat Fat: 1 g

Recipe adapted from Cookinglight.com. Originally posted on mghbefit.com.
Guest Post, Nutrition

Summer Food Safety

By Paula Cerqueira, Dietetic Intern 

Kitchen tools. Photo by Dominic Morel

From barbecues to picnics at the beach, food is a big part of celebrating the season.  To ensure both pleasurable and safe eating experiences throughout the summer, it’s important to follow food safety guidelines that help prevent food borne illness.  The following tips should help serve as some basic strategies: 

  • Purchase last, refrigerate first – When purchasing groceries, buy meat, fish and poultry last and drive straight home to refrigerate or freeze so they’ll stay in the safe temperature range.
  • Thaw in the refrigerator or microwave – Use the refrigerator to thaw overnight or use the microwave to defrost if you’re in a rush.  Never thaw (or marinate) at room temperature.
  • Make good use of your cooler – When transporting food, use an insulated cooler and ice/ice packs to keep food below 41°F to minimize bacterial growth.  Pack raw foods that you intend to cook at your destination in a separate cooler from food that is ready-to-eat.
  • Cold food should be kept cold – Food should only be taken out of the refrigerator when it’s ready to be immediately cooked or eaten.
  • Clean hands, separate tools – Before handling food, wash your hands thoroughly with soap and water.  Prevent cross-contamination by using different plates and utensils for raw and cooked meat, poultry and fish.
  • Cook to safe temperatures – Raw meat, poultry, and fish may contain bacteria that can lead to illness if not cooked thoroughly.  Be sure to cook hamburgers, poultry, and hot dogs to an internal temperature of 165°F.  Fish, beef, pork, lamb, and veal (whole pieces, not ground) are safe at 145°F. Always use a meat thermometer and measure temperature in the middle of the thickest part of the food.
  • Once hot, keep it hot – After cooking, keep food hot (>140°F) until served.  Store any leftovers in shallow containers and refrigerate within 2 hours (1 hour if it’s over > 90°F outside).  

For more information regarding food safety, visit the USDA Food Safety and Inspection Service website. 

(Reviewed by Melanie Pearsall, RD, CDE, Nutritionist at MGH Revere)

 

Nutrition, recipes

Strawberry Almond Spinach Salad

strawberry. Photo credit: Levi Szekeres Need a side dish to bring to this weekend’s cookout?  This quick and easy recipe combines some of summer’s freshest ingredients for a refreshing salad packed with nutrients. Just top it with some grilled chicken for a fast, tasty summertime meal!

Salad:

1 pound fresh spinach, washed and dried 
1 pint strawberries, sliced, stems trimmed 
½ cup sliced almonds 
1 tbsp poppy seeds 
2 tbsp sesame seeds 

Dressing:

¼ cup olive oil
1/3 cup sugar
¼ tsp paprika
1/3 cup apple cider vinegar
1/3 cup red wine vinegar

Lightly brown almonds in a small frying pan on the stovetop on medium heat until golden: about 3 minutes; let almonds cool. In the meantime, combine spinach and strawberries in a large salad bowl; whisk dressing ingredients together in a separate bowl. Add poppy and sesame seeds to cooled almonds and sprinkle mixture over spinach and strawberries. Drizzle with dressing and enjoy!

Yield: About 7 servings

(2 cups salad mixture and 2 Tbsp dressing per serving)

 

NUTRITION INFORMATION PER SERVING:

CALORIES: 195
PROTEIN: 4 g
SODIUM: 52 mg
CARBOHYDRATE: 18 g
FIBER: 4 g
FAT: 13 g
Sat Fat: 2 g 

(Recipe adapted by Ashley Reynolds, Dietetic Intern. Photo Credit: Levi Szekeres)