Homemade Black Bean Veggie Burgers

You will never want to eat frozen veggie burgers again. These are so easy, and you’ll be proud to have created such a vegetarian delight.

Ingredients

  • 1 (16 ounce) can black beans, drained and rinsed
  • 1/2 green bell pepper, cut into 2 inch pieces
  • 1/2 onion, cut into wedges
  • 3 cloves garlic, peeled
  • 1 egg
  • 1 tablespoon chili powder1 tablespoon cumin
  • 1 teaspoon Thai chili sauce or hot sauce
  • 1/2 cup bread crumbs
  • Prep: 15 mins
  • Cook: 20 mins
  • Ready In: 35 mins

 Directions

  1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
  2. In a medium bowl, mash black beans with a fork until thick and pasty.
  3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
  4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
  5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
  6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

Footnotes

Partner Tip

Reynolds® Aluminum foil can be used to keep food moist, cook it evenly, and make clean-up easier.

Nutrition Facts

Per Serving: 198 calories; 3 g fat; 33.1 g carbohydrates; 11.2 g protein; 46 mg cholesterol; 607 mg sodium. Full nutrition

Spicy Chicken Breasts

This is a great skinless, chicken breast recipe that can be served over salad greens or as an entree! If serving over salad greens, cut chicken into strips and top with your favorite salsa or dressing.

Ingredients

  • 2 ½ tablespoons paprika
  • 2 tablespoons garlic powder
  • 1 tablespoon salt
  • 1 tablespoon onion powder
  • 1 tablespoon dried thyme
  • 1 tablespoon ground cayenne pepper
  • 1 tablespoon ground black pepper
  • 4 breast half, bone and skin removed (blank)s skinless, boneless chicken breast halves
  • Prep: 15 mins
  • Cook: 15 mins
  • Ready in: 30 mins
  • Servings: 4

Directions

  1. In a medium bowl, mix together the paprika, garlic powder, salt, onion powder, thyme, cayenne pepper, and ground black pepper. Set aside about 3 tablespoons of this seasoning mixture for the chicken; store the remainder in an airtight container for later use (for seasoning fish, meats, or vegetables).
  2. Preheat grill for medium-high heat. Rub some of the reserved 3 tablespoons of seasoning onto both sides of the chicken breasts.
  3. Lightly oil the grill grate. Place chicken on the grill and cook for 6 to 8 minutes on each side, until juices run clear.

Nutrition Facts

Per Serving:

173 calories; 29.2 g protein; 9.2 g carbohydrates; 68.4 mg cholesterol; 1825.9 mg sodium. Full Nutrition

Paleo Chicken Stew

I made this recipe up when I started eating paleo. I have now found it to be a staple in our home!

Ingredients

  • 2 teaspoons olive oil
  • 1 small red onion, chopped
  • 2 cloves garlic, minced
  • 2 breast half, bone and skin removed (blank)s skinless, boneless chicken breast halves, cut into cubes
  • 2 eaches sweet potatoes, peeled and chopped
  • 1 cup fresh spinach, or to taste
  • 1 pinch crushed red pepper, or more to taste
  • 1 pinch paprika, or more to taste
  • 1 pinch sea salt to taste
  • ½ cup chicken broth, or more to taste
  • Prep: 15 mins
  • Cook: 35 mins
  • Ready in: 50 mins
  • Servings: 6

Directions

  1. Heat olive oil in a saucepan over medium-high heat. Saute onion and garlic in hot oil until softened, about 5 minutes.
  2. Stir chicken, sweet potatoes, spinach, crushed red pepper, paprika, and sea salt with the onion and garlic in the saucepan. Pour as much chicken broth into the saucepan to make the mixture as soup-like or stew-like as you’d like it.
  3. Bring the broth to a boil, reduce heat to medium-low, and simmer until the chicken is no longer pink in the middle and the sweet potatoes are tender, about 30 minutes.

Nutrition Facts

Per Serving:

144.6 calories; 9.6 g protein; 20.9 g carbohydrates; 20.8 mg cholesterol; 223.6 mg sodium. Full Nutrition

Ginger Shrimp And Broccoli With Garlic

Parchment packets filled with shrimp and broccoli florets and seasoned with an Asian-inspired ginger sauce are baked for a delicious and easy-clean-up dinner.

Ingredients

  • Reynolds® Parchment Paper
  • 4 cups broccoli florets
  • 1 pound raw shrimp, peeled and deveined
  • 2 cloves garlic, crushed1 tablespoon sesame oil
  • 1/2 tablespoon grated fresh ginger
  • 1/2 tablespoon soy sauce

Directions

  1. Preheat oven to 400 degrees F. Tear off four 15-inch sheets of Reynolds Parchment Paper. Fold each sheet in half and crease it in the center. Cut each into a heart shape; unfold.
  2. Divide broccoli and shrimp evenly on one-half of each sheet near crease.
  3. Mix garlic, sesame oil, ginger and soy sauce. Spoon 1/4 the mixture evenly over broccoli and shrimp on each sheet.
  4. Fold over other half of each sheet to enclose ingredients. Starting at top, make small overlapping folds down entire length of parchment to secure edges together. Twist last fold several times to make a tight seal. Place parchment packets on a large baking sheet with 1-inch sides.
  5. Bake 13 to 15 minutes or until shrimp is done.
  6. Place parchment packets on dinner plates. Carefully cut an X in the top of each packet; open carefully, allowing steam to escape. Serve immediately.

Nutrition Facts

Per Serving: 153 calories; 4.7 g fat; 6.9 g carbohydrates; 21.3 g protein; 173 mg cholesterol; 342 mg sodium. Full nutrition

Diabetic Desserts

Low-fat Brownies

This was my attempt to make my mom’s brownie recipe lower in fat. My family loves them!

Ingredients

  • ½ cup all-purpose flour
  • 6 tablespoons unsweetened cocoa powder
  • 1 cup white sugar
  • ⅛ teaspoon salt
  • 2 tablespoons vegetable oil
  • ½ teaspoon vanilla extract
  • 1 (4 ounce) jar pureed prunes baby food
  • 2 large eggs eggs
  • Prep: 10 mins
  • Cook: 30 mins
  • Total: 40 mins
  • Prep: 10 mins
  • Cook: 30 mins
  • Total: 40 mins
  • Servings: 12

Directions

Step 1

Preheat oven to 350 degrees F (175 degrees C). Grease an 8×8 inch square pan.

Step 2

In a medium bowl, stir together flour, cocoa, sugar, and salt. Pour in oil, vanilla, prunes, and eggs. Mix until everything is well blended. Spread the batter evenly into the prepared pan.

Step 3

Bake for 30 minutes in the preheated oven, or until top is shiny and a toothpick inserted into the center comes out clean.

Nutrition Facts

Per Serving:

128.8 calories; 2.2 g protein; 23.9 g carbohydrates; 31 mg cholesterol; 37 mg sodium. Full Nutrition

No Bake Bumpy Peanut Butter Nuggets

Adults and kids love to make (and eat) these easy-to-make sugar-free nuggets.

Ingredients

  • ½ cup natural peanut butter
  • ¼ cup nonfat dry milk powder
  • ¼ cup unsweetened flaked coconut
  • ⅓ cup rolled oats
  • ½ teaspoon ground cinnamon
  • ¼ cup wheat germ
  • ¼ cup unsweetened apple juice concentrate, thawed
  • Prep: 15 mins
  • Additional: 1 hr
  • Total: 1 hr 15 mins
  • Servings: 30

Directions

  1. Combine peanut butter, milk powder, and coconut in a large mixing bowl. Stir in oats, ground cinnamon, wheat germ, and apple juice concentrate until thoroughly combined.
  2. Shape the mixture into 1 inch balls. Chill thoroughly before serving; store remaining nuggets in the refrigerator.

Nutrition Facts

Per Serving:

46.1 calories; 1.9 g protein; 3.8 g carbohydrates; 0.2 mg cholesterol; 17.7 mg sodium. Full Nutrition

Healthy Oatmeal Cookies

These breakfast cookies are perfect for those on the go that still want to get in real nutrition. The recipe is very versatile, so you can switch things around to suit your needs. My version is packed full of superfoods such as oats, apples, bananas, chia seeds, and cinnamon.

Ingredients

  • 2 ½ cups rolled oats
  • 3 medium bananas, mashed
  • 4 ounces unsweetened applesauce
  • 5 tablespoons chia seeds
  • ¼ cup skim milk
  • 1 egg
  • 2 tablespoons ground cinnamon
  • 2 tablespoons agave nectar
  • 1 teaspoon vanilla extract
  • Prep: 15 mins
  • Cook: 20 mins
  • Additional: 15 mins
  • Total: 50 mins
  • Servings: 22

Directions

  1. Preheat the oven to 350 degrees F (175 degrees C). Grease a baking sheet.
  2. Combine oats, bananas, applesauce, chia seeds, milk, egg, cinnamon, agave, and vanilla extract in a bowl. Let cookie dough sit for 15 minutes.
  3. Scoop dough by teaspoons onto the prepared baking sheet.
  4. Bake in the preheated oven until edges are set and golden, about 18 minutes.

Cook’s Notes:

You can add dried fruit such as raisins, cranberries, or apples. Also nuts such as almonds work great. This cookie is very versatile.

Feel free to use soy milk in place of skim. You can also use an egg substitute if you prefer.

You can freeze these and pull out a few the night before to keep fresh.

Nutrition Facts

Per Serving:

74.9 calories; 2.2 g protein; 13.7 g carbohydrates; 8.5 mg cholesterol; 5.7 mg sodium. Full Nutrition

Shredded Potato Salmon Cakes

Delicious salmon cakes made with potatoes and the added color of red bell pepper and green onion. I came up with the idea for this recipe out of pure laziness. I didn’t want to wait for potatoes to boil! It turned out great and definitely became the overall favorite. I enjoy a simple garlic mayonnaise to accompany the cakes but you can pretty much use whatever you desire.

Ingredients

  • 3 medium potatoes, peeled and shredded
  • 2 large eggs eggs
  • 1 pinch salt and pepper to taste
  • 1 teaspoon Italian seasoning
  • ½ pound cooked flaked salmon
  • 3 medium (4-1/8″ long)s green onions, chopped
  • 2 tablespoons capers, drained
  • 1 red bell pepper, seeded and chopped
  • ¾ cup chopped canned banana peppers
  • ¾ cup sliced fresh mushrooms
  • ¾ cup dry bread crumbs
  • 1 cup oil for frying, or as needed
  • Prep: 25 mins
  • Cook: 6 mins
  • Total: 31 mins
  • Prep: 25 mins
  • Cook: 6 mins
  • Total: 31 mins
  • Servings: 12

Directions

  1. Squeeze as much liquid from the potatoes as you can, and place in a large bowl. Beat the eggs with salt, pepper, and Italian seasoning, and mix with the potatoes. Mix in salmon, green onions, capers, red bell pepper, banana peppers, mushrooms and bread crumbs. Form into about 12 patties about 3/4 inch thick.
  2. Heat 1/4 inch of oil in a large heavy skillet over medium-high heat. Fry the patties for about 3 minutes per side, or until golden brown. Drain on paper towels quickly before serving. Try to fry all the patties at one time, otherwise the mixture becomes stiff.

Nutrition Facts

Per Serving:

139 calories; 8.7 g protein; 15.9 g carbohydrates; 41.8 mg cholesterol; 119.1 mg sodium. Full Nutrition