Homemade Bean Burgers and “Steak” Fries by Jeff Novick

My wife and I tried this recipe and found the burgers to be very tasty, and the steak fries were wonderful! Thank you, Jeff Novick, for providing a terrific recipe that is easy to follow and very tasty as well!

The Recipe…

Bean Burgers
– Two Cans Low sodium Kidney Beans or bean of your choice (we used black beans)
– 1 Cup Cooked Brown Rice**
– 1 Cup Regular Rolled Oats*
– 1/4 Cup Tomato Sauce (or any salsa, ketchup, or BBQ sauce)
– 1/2 Tsp Salt
– 1/2 Tsp Pepper
– 1/2 Tsp Garlic Powder
– 1/2 Tsp Onion Powder
– 1/2 Tsp Cumin
– 1/2 Tsp Paprika

Mash Beans by hand with a fork or potato masher. Mix in all other ingredients, mix well and form patties. One batch will make 4-5 parties. Let sit uncovered in the fridge for 20 minutes to set.

Grill or broil burgers on each side till done.

*Can use ~1/4 cup cornmeal instead of the oats.
**Can substitute other cooked whole grains for the cooked brown rice.

“Steak” Fries
– Bake several large potatoes
– Let cool in fridge for an hour or more.
– Cut cold potatoes lengthwise into steak fries
– Place under broiler till golden brown

Chili for a Healthy Liver

I have bee on the look out for recipes that help promote liver health.  During my search, I came across a site called www.loveyourliver.com that has a lot of great information for getting and keeping one’s liver healthy.  As I was perusing the site, I came across a great looking Chili recipe, which I want to share:

ChiliChunky Chile Con Carne

Serves: 6

Ingredients

 

  • 500g stewing steak trimmed of fat and cut into 2cm cubes
  • 1 onion, chopped
  • 1 carrot, finely grated
  • 1 garlic clove, chopped
  • 1 tin chopped tomatoes
  • 2 large tins of kidney beans, drained
  • 1 packet salt-reduced taco seasoning
  • Dried chilli flakes to taste
  • 2 tablespoons tomato paste
  • 1 cup salt-reduced real beef stock
  • 1 tablespoon of olive oil
  • Cooked brown rice and salad to serve

Method

  1. Brown the cubes of steak in olive oil and set aside in an ovenproof casserole dish
  2. Sauté the onion, grated carrot, garlic and, if you like a stronger chilli flavour, add the extra chilli flakes
  3. Add the vegetable mixture to the casserole with the salt-reduced taco seasoning, chopped tomatoes, beef stock and tomato paste.
  4. Place the lid on the casserole and bake in the oven at 180°C (160°C fan-forced) for 1 ½ hrs
  5. Add the drained kidney beans and bake for another 30 mins
  6. Serve with cooked brown rice and salad

Picture sourced from: http://www.taste.com.au

 

Baked Fried Chicken

Welcome to the first Healthy Heifer recipe!  I found this recipe on Facebook, and I have to say that it is really good!  I have tried to find out who this recipe actually originated with, but have been unsuccessful.  If anyone knows who came up with this recipe originally, please let me know because I would love to give them the credit they deserve!  And say a big THANK YOU for sharing it on Facebook.  It is a great change from the ordinary baked chicken….and tastes great! 

Place thawed chicken breast tenderloin strips in a bowl of milk. Let soak for 20-30 min.

Mix in a Gallon Size Ziploc or Large Bowl:

1/2 tsp. Salt

1 T Season All

3/4 tsp. Pepper

1 c. Flour

2 tsp. Paprika

Preheat oven to 400 degrees. Cut 1/2 stick of butter into a few pieces and place in a 9×13 pan.** Melt butter in pre-heated oven.

Spread melted butter around the bottom of the pan. Lightly spray the pan, if needed, to make sure that there are no dry spots.

Shake excess milk off of chicken and completely coat each piece with the seasoning mix. You can either shake the chicken in the bag, until coated, or dip each piece in the bowl until coated.

Place each piece of chicken in the pan.

Cook for 20 min. Turn each piece of chicken and continue cooking for 20 more minutes, or until cooked through.

ENJOY!

** NOTE: For this step, I cut the 1/2 sick of butter in half and use one half at the beginning, and then the other half when I turn the chicken over.  This helps me get a crunchy coating on the chicken, and helps keep it from being soggy on one side.