Various kinds of burgers are some of the most tasty and easy things to make for dinner. While I don’t like eat a sandwich every night, I happened upon two recipes that sounded awesome while searching for dinners this week. Well, they were! And both were super healthy and tasty!
First up, from the pages of the September 2011 “Self” magazine, the Vietnamese Tuna Sandwich Burger. This link actually includes a whole list of healthy burger-ish recipes you can choose from. This one just sounded really different and flavorful so I went for it!
If you like tuna steak, you will love this! I also added a smear of wasabi on the top of the bun but PLEASE — just a smear! I added too much to mine and felt like my head was going to explode for a few minutes. But I’m telling you, the wasabi does make it good!
* 1/2 teaspoon seasoned rice vinegar
* 1 tablespoon plus 1 tsp sesame oil, divided
* 1/2 tablespoon plus 1/4 tsp brown sugar, divided
* 1 cup shredded red cabbage
* 1/2 cup shredded carrots
* 1/2 cup broccoli slaw
* 1/2 cup chopped fresh cilantro
* 1/4 cup chopped fresh mint
* 1 tablespoon plus 1 tsp fish sauce
* 1 tablespoon plus 1 tsp light soy sauce
* 1 1/4 lb tuna steak, finely chopped
* 1/2 cup sliced scallions
* 1/2 cup panko breadcrumbs
* 4 hamburger buns, split
PREPARATION
1) In a bowl, combine vinegar, 1 tsp oil and 1/4 tsp sugar. Add cabbage, carrots and broccoli slaw; toss and set aside. In a second bowl, combine cilantro, mint, fish sauce, soy sauce and remaining 1/2 tbsp sugar. Add tuna and scallions; mix until combined. Form tuna mixture into four 3/4-inch-thick patties. Place panko on a plate; coat each patty with crumbs. In a large nonstick skillet, heat remaining 1 tbsp oil over medium heat. Cook burgers, flipping once, until well browned, about 4 minutes per side. Place 1 burger on bottom of each bun; top with 1/4 of slaw and other bun half.
Next up? The Southwest Black Bean and Roasted Sweet Potato Burger from the “Crazy Sexy Diet” recipe book. The recipe wasn’t printed online officially so thanks to Liz Dialto, who I’m stealing it from.
This burger was pretty good though I was out of garlic and I think that would have helped. It took me like forever to make it because I’m so slow at following directions but overall, it was a yummy, vegan, healthy, low-fat dinner that I could feel good about. I paired it with pineapple chunks and a spinach/kale salad with beets and goat cheese.
- 2 cups cooked black beans, smashed
- Sweet potatoes to qual 2 cups when peeled and cut into small cubes
- 2 teaspoons olive oil
- Salt (preferably sea salt)
- 3 ounces yellow onion-diced
- 2 teaspoons garlic
- 3 tablespoons tamari
- 2 teaspoons ground cumin
- pepper
- 7 oz cooked brown rice
- 1 1/2 teaspoons vegetarian worcestershire sauce
- 1 oz cornmeal (+ 1 oz for dredging)
*Preheat oven to 350 degrees
*Place the mashed black beans in a bowl. Peal and cut the sweet potatoes, dropping them in cold water as you cut them. Drain well and toss with olive oil and sea salt. Spread them out in an even layer on a lightly oiled baking sheet. Roast in the oven for 25-30 mins or until tender. Toss occassoinally.
*Heat a bit of olive oil in a large saute pan over medium high heat. Brown onions and garlic. Add onions to the bowl of beans, stir in tamari, cumin and salt/pepper to taste. Add the cooked rice, sweet potatoes, Worcestershire sauce and 1 oz of cornmeal. Mix well.
*Form into 4 1/2oz patties (you can also eye ball this) and dredge lightly in the remaining 1 oz of cornmeal. Heat a cast iron (again-I used a regular one, gotta improvise sometimes), over medium heat and add more olive oil or cooking spray-brown lightly on each side. Place on baking sheet and bake for 10 minutes.
Serve w/ salsa, guacamole or your favorite salad.
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