No Meat Athlete by Matt Frazier

Author:Matt Frazier
Language: eng
Format: epub
Publisher: Rockport Publishers
Published: 2013-06-12T16:00:00+00:00

YIELD: 4 SERVINGS

PER SERVING: 423 Calories; 6 g Fat (13.1% calories from fat); 15 g Protein; 80 g Carbohydrate; 11 g Dietary Fiber; 0 mg Cholesterol; 527 mg Sodium

FEELING-FANCY VERSION

Add a chopped red bell pepper in with the cabbage, sprinkle beans with a minced jalapeño pepper, and fold 1/2 cup (43 g) toasted coconut into the cooked rice.

THE INCREDIBLE VEGGIE BURGER FORMULA

After the success of The Perfect Smoothie Formula (page 106) and The Incredible Energy Bar Formula (page 112), my sister Christine and I decided to complete the trifecta with what might just be the most useful formula of the bunch. Why a veggie burger formula? Because on those nights when it seems like you don’t have the ingredients to make anything, I’d be willing to bet that with the help of this formula, you’ve got what it takes to throw together a mean veggie burger—without setting foot outside your house. An example follows, or you can choose an ingredient from each category listed on the next page (or feel free to use one we haven’t listed). You can find several more ingredient suggestions and example recipes at www.nomeatathlete.com/formulas.

2 tablespoons (28 ml) plus 2 teaspoons oil, divided

1/2 cup (80 g) chopped onion

1 clove garlic, minced

2 cups diced veggies

1 can (15 1/2 ounces, 440 g) or 1 1/2 cups cooked beans, drained and rinsed

3 tablespoons (45 ml) liquid flavor

4 teaspoons spice

1/2 teaspoon (3 g) kosher salt (omit or reduce if liquid or spices contain salt)

1 cup dry base ingredient

1/2 cup texture ingredient

Heat 2 teaspoons oil in a large pan over medium heat. Sauté the onion, garlic, and veggies until softened, about 5 minutes.

Transfer to a food processor and pulse with the beans, liquid flavor, spice(s), and salt until combined but still chunky. Pulse in the dry base and texture ingredients. Form into golf ball size balls and flatten into patties.

Heat 2 tablespoons (28 ml) oil over medium-high heat in a large pan. Sauté the patties in batches for 2 to 3 minutes per side until browned and heated through.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.