Watch Now: Black Bean Patty Recipe

Nutrition and fitness are on the minds of many runners and walkers as they prepare for ZooRun5K and ZooKidsDash taking place 7 a.m., Saturday, November 14, at Zoo Miami.

When it comes to endurance races, most experts recommend carb-loading. Eating additional carbohydrate servings saturates your muscles with glycogen and increases energy, enabling you to accomplish your goals. This is the reason many runners eat pasta dishes before they run.

Another option? Try a black bean burger, says Chef Edgardo Llopiz, executive chef at West Kendall Baptist Hospital. (His recipe is featured below.)

The Baptist Health South Florida News Team joined him in the kitchen. Watch now.

Black Bean Patty

Ingredients
• 3/4 cup of canned black beans, drained.
• 3 1/2 tablespoons canned black beans, drained; kept aside.
• 2 1/2 teaspoons diced onion.
• 2 1/2 teaspoons diced roasted pepper.
• 1 1/2 tablespoons diced green onion.
• 2 1/2 teaspoons chopped cilantro.
• 1 1/8 teaspoons Worcestershire sauce.
• 1/2 teaspoon A1 Steak Sauce.
• 1/2 teaspoon Mrs. Dash seasoning.
• 1/4 teaspoon toasted cumin.
• 2 1/2 teaspoons orange juice.
• 3 tablespoons chopped sundried tomatoes.
• 1/4 teaspoon chopped garlic.
• 6 1/2 ounces cooked quinoa (chilled).

Preparation
1. Sauté onion, pepper and garlic.
2. Cool down.
3. Place all ingredients (except the 3 1/2 tablespoons of canned black beans that were set aside), in food processor; blend until incorporated.
4. Now pulse in remaining 3 1/2 tablespoons of canned black beans just to blend.
5. Portion out 4-ounce patties.
6. Refrigerate.
7. Grill or pan sear to order.

Meyer Lemon Cucumber Dressing

Ingredients
• 4 tablespoons diced seedless cucumbers.
• 6 teaspoons plain Greek low-fat yogurt.
• 4 teaspoons honey.
• 8 tablespoons Meyer lemon juice.
• 4 mint leaves.
• 1 teaspoon white pepper.
• 4 tablespoons olive oil.
• 16 ounces of kholrabi-and-Brussels sprout slaw.

Preparation
1. Mix together the above ingredients in a blender.
2. Toss 4 ounces of kholrabi-and-Brussels sprout slaw with the Meyer lemon cucumber dressing.
3. Serve as a side with burger.
4. Place burger on a toasted whole wheat bun with 1/4 ounce of baby spinach, 3 slices of plum tomato and 1 slice of red onion.

Nutrition Facts:
Serving size: 1 patty
Calories: 470 (40 from fat)
Total Fat: 4 grams
Cholesterol: 5mg
Sodium: 630mg
Total carbs: 86g
Fiber: 16g
Sugars: 15g
Protein: 21g

 

Ready to Run Wild?
Registration is open for the ZooRun5K and ZooKidsDash taking place 7 a.m., Saturday, November 14, at Zoo Miami. Participants will receive a T-shirt, medal and free zoo admission for the day. Register at ZooMiami.org/Run.

Participants are encouraged to dress or accessorize like their favorite animal to win prizes at the costume contest. Proceeds from the run will benefit West Kendall Baptist Hospital and the Zoological Society of Florida.

Tags: healthy recipes