Monday, January 16, 2006
Point Count: Portobello-Black Bean Burgers with Corn Salsa
From Epicurious.com.
Corn salsa
1 1/2 cups corn, fresh or frozen (thawed) - 1.5 pt.
3 tomatoes, seeded and finely diced - 0 pt.
1 1/2 tbsp chopped fresh cilantro - 0 pt.
2 tsp fresh lime juice - 0 pt.
1 tsp paprika - 0 pt.
1/4 tsp salt - 0 pt.
Burgers
1 package (10 oz) portobello mushrooms, wiped clean - 0 pt.
1 1/4 cups canned black beans, rinsed and drained - 3 pt.
1/4 cup chopped green chiles - 0 pt.
3 tsp Worcestershire sauce - 0 pt.
1 1/2 tsp chili powder - 0 pt.
1/2 tsp salt - 0 pt.
1/4 tsp onion powder - 0 pt.
3/4 cup breadcrumbs - 6 pt.
1 egg - 2 pt.
Vegetable-oil cooking spray - 1 pt.
4 whole-grain buns, halved - 3 pt. each (12 pt. total)
1 avocado, sliced - 5 pt.
Combine salsa ingredients and set aside. In a food processor, chop mushrooms into extra fine pieces. Add beans, chiles, Worcestershire, chili powder, salt, onion powder, breadcrumbs and egg; process until fully combined. Liberally coat a large nonstick pan with cooking spray. Form 4 patties, then gently place onto pan. Grill over medium heat 5 minutes per side, or until a crisp crust forms and the burger is heated through. Place each burger onto a bun with 1/4 of the salsa and avocado slices.
Nutritional analysis per serving 416 calories, 11.2 g fat (1.7 g saturated fat), 65.6 g carbohydrates, 18.9 g protein, 16.8 g fiber
Makes 4 burgers; according to their calculations, 9 pts. per serving.
According to mine, the entire batch of salsa has 1.5 points, the "burgers" are 12 pt. total, and the other stuff is 17 points. 30.5 points total, so 7.6 points per burger with stuff on it.
Not sure if this would be worth it; I might give it a shot and report back.
Corn salsa
1 1/2 cups corn, fresh or frozen (thawed) - 1.5 pt.
3 tomatoes, seeded and finely diced - 0 pt.
1 1/2 tbsp chopped fresh cilantro - 0 pt.
2 tsp fresh lime juice - 0 pt.
1 tsp paprika - 0 pt.
1/4 tsp salt - 0 pt.
Burgers
1 package (10 oz) portobello mushrooms, wiped clean - 0 pt.
1 1/4 cups canned black beans, rinsed and drained - 3 pt.
1/4 cup chopped green chiles - 0 pt.
3 tsp Worcestershire sauce - 0 pt.
1 1/2 tsp chili powder - 0 pt.
1/2 tsp salt - 0 pt.
1/4 tsp onion powder - 0 pt.
3/4 cup breadcrumbs - 6 pt.
1 egg - 2 pt.
Vegetable-oil cooking spray - 1 pt.
4 whole-grain buns, halved - 3 pt. each (12 pt. total)
1 avocado, sliced - 5 pt.
Combine salsa ingredients and set aside. In a food processor, chop mushrooms into extra fine pieces. Add beans, chiles, Worcestershire, chili powder, salt, onion powder, breadcrumbs and egg; process until fully combined. Liberally coat a large nonstick pan with cooking spray. Form 4 patties, then gently place onto pan. Grill over medium heat 5 minutes per side, or until a crisp crust forms and the burger is heated through. Place each burger onto a bun with 1/4 of the salsa and avocado slices.
Nutritional analysis per serving 416 calories, 11.2 g fat (1.7 g saturated fat), 65.6 g carbohydrates, 18.9 g protein, 16.8 g fiber
Makes 4 burgers; according to their calculations, 9 pts. per serving.
According to mine, the entire batch of salsa has 1.5 points, the "burgers" are 12 pt. total, and the other stuff is 17 points. 30.5 points total, so 7.6 points per burger with stuff on it.
Not sure if this would be worth it; I might give it a shot and report back.
