EASY BEAN DIP (TWO VARIATIONS)
Servings: 4-6 Servings
Time: 15 Minutes
1-15 oz. can beans, drained and rinsed
Extra virgin olive oil
Salt and pepper
Ingredients in both recipes are then combined and processed in a food processor until smooth. Variation 1: Spicy Chickpea Dip Sauté 2/3 c. each chopped bell pepper and onion in olive oil until soft. Add 2 tsp. crushed garlic and 1 tsp. ground cumin. Cover and cook for an additional minute. Combine vegetables with 1 can garbanzo beans (chickpeas) and 1/4 tsp. each black pepper and red pepper flakes, and 2 T. each plain yogurt and lemon juice. Add salt to taste. Variation 2: White Bean Dip with Herbs Use cannellini or white beans, and combine with 1-2 T. each lemon juice and extra virgin olive oil, and 1 tsp. each dried rosemary and sage (or 1-2 t chopped, fresh). Add 1 tsp. garlic and salt and pepper to taste.
Healthy Lunch Recipe – BODACIOUS BURGERS
1 cup sliced fresh mushrooms
1 pound ground beef (at least 93% lean)
1 Tablespoon Dijon or spicy mustard
1/2 teaspoon ground black pepper
4 whole grain burger buns
4 slices each of lettuce, tomato, and onion
Place the mushrooms in a food processor and process until very finely chopped. Transfer to a large bowl and add the ground meat, mustard, and pepper. Mix well and shape into 4 patties, each 4 inches in diameter. Shape the patties so that the centers are slightly thinner than the edges (to promote faster, more even cooking). Coat a large nonstick skillet with cooking spray and place the burgers in the skillet. Cook for about 6 to 8 minutes, turning every couple of minutes, until the thickest part reaches 160 degrees F. Place a lid on the skillet, as needed, to maintain a couple of Tablespoons of liquid in the skillet. Avoid pressing down on the burgers during cooking as this removes moisture. Serve the burgers in the buns with the lettuce, tomato, and onions. Add your choice of condiments.