Spiced Black Bean Burger

Spiced Black Bean Burger (serves 2)
from Carmichael Training Systems http://www.trainright.com/articles.asp?uid=3442&p=3440
1 15- to 16- ounce can black beans, rinsed, drained
¼ block extra firm tofu, chopped, crumbled
1/3 cup chopped red onion
½ cup dry breadcrumbs
2 tablespoons med-hot chunky salsa
1 teaspoon ground cumin
½ teaspoon hot sauce

1. Drain and rinse beans (significantly reduces the sodium content). Using a fork, mash bean in medium bowl.
2. Drain the tofu. Using a fork, mash the tofu and add to bean mixture.
3. Mix in onion, breadcrumbs, 2 tablespoons salsa, cumin and hot sauce. Season with salt and pepper to taste.
4. Using moistened hands, shape bean mixture into two 3.5- to 4.5- inch diameter patties.
5. Prepare grill (med-high heat). Brush grill rack with vegetable oil. Grill burgers until heated through, about 3 minutes per side.

Nutrient Information: per single serving
Calories 366, Carbs 57g, Protein 22g, Fat 5.5g, Sat. Fat .5g, Fiber 16g, Sodium 820mg*

*To reduce sodium even more, try Goya Low Sodium Black Beans, which have as little as 140 mg per ½ cup serving compared to 400 mg in most canned black beans.

Grilled Flatbread (serves 4)
½ teaspoon dry, active yeast

1 tablespoon olive oil
1 ¾ cup whole wheat flour
1 teaspoon salt

1. Place ¾ cup warm water in a medium size bowl and sprinkle the yeast on top; stir to dissolve, then set aside for 5 minutes until the yeast is foamy.
2. Add olive oil, flour and salt and mix to combine.
3. Turn the dough onto a well-floured surface, knead 2 minutes or until elastic.Place dough in an oiled bowl, cover with plastic wrap and let it stand in a warm place for 30 minutes.
4. Turn dough onto a lightly floured surface, divide into 4 equal pieces and roll out each piece 10 1/8 inch thick round.
5. Lightly brush one side of each round with olive oil and place the rounds oiled side down on the hot grill.
6. Grill the flatbread for 2 minutes, brush the side that’s facing up with olive oil and flip the rounds.
7. Grill for 2 minutes, remove from the grill and serve warm.

Nutrient Information: per single serving
Calories 220, Carbs 28g, Protein 7g, Fat 4.5g, Sat. Fat .5g, Fiber 7g, Sodium 475mg