Crab Avocado Bake

For those pesco-vegetarians, here is a great recipe that can be used with crab or shrimp.

1 ripe avocado
jumbo lump crab meat
Swiss, cheddar or gruyere cheese, sliced or shredded
Italian seasoning

Cut avocado in half and remove pit. Stuff grilled shrimp or lump crab meat in the hole where the pit was. Cover with your choice of cheese. Sprinkle with Italian seasoning. Place the avocado halves in the oven on broil. Watch closely and when cheese starts to brown/bubble, remove and enjoy!

Red Bean & Corn Tostadas

1 16 oz can red beans, rinsed, drained and divide into 2 bowls
1 15oz can no salt added corn, drained
1 14.5 oz can red diced tomatoes and green chilies such as Rotel
1/2 cup chopped green pepper
1/2 cup chopped onion
1 1/2 tsp. chili powder
6 (6 in.) corn tortillas
3 cups shredded lettuce
2 medium tomatoes, chopped
3/4 cup shredded reduced fat sharp Cheddar Cheese
3/4 cup plain fat free yogurt

Preheat oven to 350. Take one of the bean bowls and mash with a fork. Put in sauce pan and add rest of beans , corn and next 4 ingredients. Bring to a boil then cover and reduce heat and simmer 10 mins. Remove the lid and cook until thickened. When bubbles, stir often. Set aside and keep warm.

Place tortillas in a single layer on a baking sheet. Put in oven for 10 mins or until crisp. Spread bean mixture evenly on tortillas and top with lettuce, chopped tomato, and cheese. Place spoonful of yogurt on top. Makes 6.

15g protein
271 calories per tostada
9g fiber

Game Day Chili

This recipe is easy to add to and adapt to your liking...

1 bag of Morning Star Farms, BOCA or Gardein meatless crubles
1 medium Vidallia onion chopped
1 green pepper chopped
1 14 oz can Rotel chopped tomatoes with chilies
2 8 oz cans diced tomatoes
1 cup water
1 14 oz can light kidney beans
1 14 oz can dark red kidney beans
1 packet chili seasoning (any brand)

Cook crumbles according to package in skillet. Drain and rinse beans, then add all ingredients to a crock pot. Set on high for 4 hrs. If you want it spicier, add cumin and chili powder to taste after 2 hrs of cooking. Serve immediately.

This is great to freeze and thaw later on for a quick meal! My dad only eats meat and potatoes. He had 3 bowls and no idea it was soy 'faux' meat!

This is the cooker I use as it has a timer and automatically turns on to keep warm after cooking so it doesn't burn.

Wonton Lasagna

I chose to make this recipe with wonton wrappers since they are 1/4 calories and carbs than regular lasagna noodles.

***Note, you can substitute a jar of spaghetti sauce for the cans of tomato puree and sauce.

1 bag morning star farms crumbles
1 14.5 oz can tomato puree
3 cans of 8 oz sodium free tomato sauce
1 cup chopped mix of red/green peppers and Vidalia onion
1/2 cup thinly sliced zucchini
1 tsp minced garlic
1 tsp red pepper flakes
1.5 tsp Italian seasoning any kind
1/2 tsp dried oregano
1/2 tsp dried basil
1 12oz container fat free cottage cheese
2 tbsp. grated parmesan cheese from container or shredded
1 8-10 oz container of frozen spinach thawed and patted dry (I use paper towels)
15-20 wonton wrappers
1 cup shredded skim/low fat mozzarella, shredded


Cook Crumbles according to package. Add tomato puree and next 8 ingredients and cover over low-med heat. Preheat oven to 350 and mix together spinach, parmesan and cottage cheese. Spray a 9.5 x 12.5 baking dish with PAM. place crumbles mixture on bottom in a thin layer. Add wonton wrappers on top in a single layer. Spoon over with spinach mixture and spread evenly. Repeat until you have crumbles or spinach mixture on top. Sprinkle mozzarella evenly on top of last layer. Place in the oven for 30-40 mins until brown.

I use Le Cruset for baking dishes that I will then serve. Not only are they the best, but they make a beautiful presentation and clean up perfectly without hours of soaking and scraping. The best in French bakeware. I feel I am investing in my health so I should invest in great cooking tools. Click below to see what I use.

Happy Eating!

Asian Tofu with Cashews

1 container of extra firm Tofu, drained (I use Nasoya but any will work)
1/4 cup reduced sodium soy sauce
1 tbsp. and 1 tsp cornstarch
1 tbsp. distilled white vinegar or apple cider vinegar
2 tbsp. sugar free syrup
1/4 cup peanut oil
1 c chopped green pepper
3 sliced green onion sprigs
2 tsp minced garlic
1/4 ground ginger
1/2 cup sugar snap peas
1/2 cup cashews
1 tbsp. reduced sodium teriyaki sauce
**Note, you can add zucchini, broccoli or any other veggies to the recipe!

First, prepare the tofu. Click HERE to see how to prep it for cooking.

Cut tofu into cubes. Stir together soy sauce, vinegar, cornstarch, teriyaki sauce and syrup with 1/4 cup water in a bowl. Heat a large skillet on high for 2-3 minutes. Coat bottom of pan with peanut oil and heat for 1-2 minutes. Add tofu and stir fry until brown. Add peppers, peas and cashews and toss for 30 seconds. Add onions, garlic, ginger and 1/4 cup of water and bring to a boil. Cook all together until veggies are no longer crisp, but slightly soft.

Serve with side of cauliflower " fried rice".

Tex-Mex Tofu Tacos

From Southern Living Magazine

Prep Time: 40 minutes
Yield: Makes 8 fajitas
Ingredients

* 1 (14-oz.) package extra-firm tofu, drained and cut crosswise into 1/2-inch-thick pieces*
* 1 teaspoon ground cumin
* 1 teaspoon chili powder
* 7 teaspoons vegetable oil, divided
* 1/2 medium-size sweet onion, thinly sliced
* 1 red bell pepper, cut into thin strips
* 1/2 cup chunky salsa
* 2 teaspoons cider vinegar
* 1 teaspoon salt
* 8 (6-inch) fajita-size flour tortillas, warmed

Preparation

1. Sprinkle tofu with cumin and chili powder; gently toss to coat all sides.

2. Cook half of tofu in 3 tsp. hot oil in a large nonstick skillet over medium heat 5 minutes on each side. Remove tofu, and keep warm. Repeat procedure with 3 tsp. oil and remaining tofu.

3. Sauté sliced onion and bell pepper in remaining 1 tsp. hot oil in skillet over medium-high heat 2 minutes or until tender. Stir in salsa, vinegar, and salt; cook 2 minutes. Pour mixture over tofu. Remove from heat. Serve with warm tortillas and your favorite toppings.

*1 lb. chopped cooked chicken breasts may be substituted for tofu. Cook 7 minutes, stirring often.

Note: We tested with Nasoya Extra Firm Tofu and Pace Chunky Salsa.

Note: Nutritional analysis is per fajita, not including toppings.
Nutritional Information

Calories:
169
Fat:
8.9g (sat 1.8g,mono 0.6g,poly 1.8g)
Protein:
6.5g
Carbohydrate:
15.8g
Fiber:
1.4g
Cholesterol:
0.0mg
Iron:
1.4mg
Sodium:
563mg
Calcium:
72mg

BBQ "Meatloaf" Bake

recipe from Boca Burgers

Prep Time: 10 min

Total Time: 45 min

Makes: 6 servings

1 pkg. (12 oz.) frozen BOCA Ground Crumbles

1/2 cup plain dry bread crumbs

1 small onion, finely chopped

1 stalk celery, chopped

1/2 cup cholesterol-free egg product

1/2 cup barbecue sauce

1/4 cup ketchup

HEAT oven to 350°F. Microwave crumbles in medium microwaveable bowl on HIGH 1-1/2 min. Add all remaining ingredients except ketchup; mix lightly. Let stand 5 min.

SHAPE into loaf in 8-inch pie plate; top with ketchup.

BAKE 35 min. or until center is done (160ºF).
BOCA KITCHEN TIPS

Easy Cleanup

Using the same 1/2-cup measuring cup, measure the ingredients in the order listed. Then, the barbecue sauce will come out easily.

Substitute

Substitute 2 beaten eggs for the egg product.

NUTRITION INFORMATION

Nutrition Bonus:
The BOCA Ground Crumbles in this meatless low-fat entree are a good source of fiber.

Diet Exchange:
1 Starch,1/2 Carbohydrate,2 Meat (VL)

BOCA-Stuffed Baked Poblanos

Recipe From boca burgers

Prep Time: 50 min

Total Time: 1 hr 5 min

Makes: 8 servings

1 Tbsp. olive oil

1 cup chopped onions

2 cloves garlic, minced

1 pkg. (12 oz.) frozen BOCA Ground Crumbles

2 cups chopped seeded tomatoes

2 cans (11 oz. each) reduced-sodium corn, drained

1 bay leaf

1/2 tsp. ground cumin

1/2 tsp. black pepper

1 cup shredded reduced-fat Cheddar cheese, divided

8 poblano chiles, roasted, peeled and seeded

1/2 cup finely chopped cilantro

HEAT oven to 350°F. Heat oil in medium saucepan on medium heat. Add onions and garlic; cook 2 min., stirring frequently. Stir in crumbles, tomatoes, corn, bay leaf, cumin and black pepper; cook 10 min., stirring occasionally. Remove from heat. Discard bay leaf. Stir in 3/4 cup cheese.

SPOON into chiles; place, filled-sides up, in single layer in greased shallow baking dish. Sprinkle with remaining cheese.

BAKE 15 min. or until cheese is melted. Sprinkle with cilantro.
BOCA KITCHEN TIPS

How to Roast, Peel and Seed Poblano Chiles

Place chiles on rack of broiler pan. Broil until skins are charred or covered with black blisters, turning occasionally. Place hot chiles in resealable plastic bag; seal bag. Let stand 10 min.. Remove chiles from bag; place under cold running water and remove peels, being careful not to break the peels. To remove the seeds, make vertical cut in each chile. Remove small cluster of seeds attached to the base.

NUTRITION INFORMATION

Nutrition Bonus:
The poblano chiles in this low-calorie low-fat recipe are rich in vitamin C.

Diet Exchange:
1 Starch,2 Vegetable,1 Meat (L),1 Fat

Nutrition (per serving)
Calories
210

Total fat
6g

Saturated fat
2g


Cholesterol
10mg



Sodium
300mg



Carbohydrate
29g


Dietary fiber
6g

Sugars
7g

Protein
15g

Vitamin A
25%DV

Vitamin C
130%DV

Calcium
30%DV

Iron
15%DV


Note: Recipe can also be prepared using either the Natural or Organic versions of the BOCA product. Nutrition information may change.

Eggplant Wraps

Many of you may not know, but I have a healthy eating blog where you can find low fat, vegetarian recipes! Since I work at Spectrum and teach, I rarely get time for my artwork, so have been expressing my creativity in the kitchen recently. Below is a newly acquired recipe that I am trying this week. To find more of my collected recipes, Click HERE!

Elegant Eggplant
by Mary Lake

1 large eggplant
Salt
Olive Oil

Tomato Sauce
2 tablespoons extra virgin olive oil
2 cloves garlic, chopped
2 1/2 cups chopped tomatoes (if using can, drain liquid)
1/4 teaspoon red pepper flakes
1/4 teaspoon salt
Fresh ground pepper to taste
1 tablespoon chopped fresh basil (or 1 teaspoon dried)

White Bean Puree
1 15oz can of cannellini beans
1/4 cup pine nuts
2 garlic cloves, peeled and chopped
1/4 extra virgin olive oil
1 tablespoon lemon juice
1.4 teaspoon salt
fresh ground pepper
1 teaspoon fresh herbs (oregano, thyme, and basil are nice)

1 zucchini, cut into 3-inch matchsticks
1/4 cup breadcrumbs

Rinse the eggplant, cut off the top and bottom ends so that the eggplant can stand vertically on a cutting board. With a long knife, cut it vertically into slices 1/8-1/4 inch thick. The first and last slices will have too much skin for easy rolling; discard them or save them for stew. Choose your best 8 slices and gently rub both sides with salt. Place them in a colander in the sink and allow them to drip for 30 mins. This tenderizes the eggplant and removes its bitterness.

While the eggplant sits, prepare the tomato sauce. Saute the garlic in olive oil over medium heat until lightly browned, about 2-3 mins. Add the tomatoes, red pepper, salt and black pepper. Lower heat and simmer 15 mins, breaking tomatoes apart with the back of your spoon. Stir in basil and simmer over very low heat while you prepare the rest of the ingredients.

Preheat the oven to 350 degrees and return to your eggplant slices. Rinse them under the faucet and pat them dry. Brush both sides with olive oil and place on the baking sheet. Roast for 20 mins, until the thinner parts of the slices are golden brown.

While the eggplant roasts, prepare the white bean puree. Put all of the ingredients in a food processor and puree until uniform and smooth. When the roasted eggplant slices are cool enough to handle, assemble the rolls. Thinly spread about 1 tablespoon of white bean puree on the eggplant slice then lay the 3-4 zucchini matchsticks across one end. Beginning at that end, roll up the eggplant slice and place it in the baking dish, seam side down. When all of the rolls are in place, spoon the tomato sauce over them and top with bread crumbs. Bake for 25-30 mins , until the breadcrumbs are golden. Serves 4.

Causeway Seafood Caccitore

By Nicole Wilkinson

Putting a coastal spin on an old recipe, I have changed some ingredients and added others. Serve over a bed of white rice.

1 15oz can stewed tomatoes
1 medium vidalia onion, chopped
1 green pepper, chopped,
1/2 cup of mushrooms (buttons cut in half)
1 chopped rib of celery
1/4 cup lemon juice
2 tablespoons minced garlic
1 lb peeled shrimp
1 80z piece of fresh grouper

Place all in a stock pot and simmer over high heat for 20 mins. Once onions are soft, add 1 lb of fresh peeled shrimp and 1 8oz grouper filet cut into chunks. Cover pot with lid, reduce temp to low/medium on the stove and let simmer for 15 mins.

Serve immediately over white steamed rice.

Grilled Bok Choy

Ingredients
1 Medium head bok choy
1 1/2 Cup quartered button mushrooms
1 Small onion, cut into thin wedges
1/4 Cup chopped red bell pepper
1 Tbsp. vegetable oil
2 Tsp. peeled grated gingerroot
2 Tsp. soy sauce
1 Tsp. dark sesame oil (optional)
1 Serrano pepper, seeded and chopped
1 Clove garlic, minced
Directions
Coat grill rack with nonstick cooking spray. Preheat grill to medium-high direct heat. Cut bok choy leaves into 1 1/2-inch pieces; slice stems into 3/4-inch pieces. Combine all ingredients in large bowl; toss to coat. Place vegetable mixture toward one short end of 36x24-inch sheet heavy-duty foil. Fold one long side over to meet other long side and enclose vegetables. Fold and crimp ends loosely to enclose vegetables and leave room for expansion.
Place packet on grill. Grill, covered, 10 minutes (add 2 to 3 minutes for softer vegetables) or until vegetables are crisp-tender, turning once.

Grille Eggplant Rollup

Ingredients
1 1/4 Cups bottled Greek vinaigrette
2 Tsp. lemon pepper
1 Tsp. dried basil, divided
1 Large eggplant, peeled and sliced lengthwise into 1/2-inch thick slices
1/2 Cup chopped roasted red bell pepper
1/2 Cup reduced-fat cream cheese, softened (4 oz.)
1/2 Cup crumbled reduced-fat feta cheese
1 Garlic clove, minced
1/4 Tsp. dried thyme
Directions
For marinade, combine vinaigrette, 1/4 cup water, lemon pepper and 3/4 teaspoon of the basil in a large resealable bag. Add eggplant; seal bag and toss to coat. Refrigerate 1 hour.
Coat grill rack with nonstick cooking spray. Preheat grill to medium direct heat (300°F to 350°F). Meanwhile, combine roasted pepper, cream cheese, feta, garlic, thyme and remaining 1/4 teaspoon basil in a small bowl; mix well. Chill.
Remove eggplant from marinade. Grill 3 minutes per side or until tender. Cool slightly.
Spoon 2 tablespoons feta mixture onto narrow end of each eggplant slice; roll up jelly-roll style. Cut roll into 1 1/2-inch slices; secure with toothpicks. Top with additional roasted pepper strips, if desired. Serve warm or at room temperature.

Ingredients
1/3 Cup orange juice
2 Tbsp. lime juice
2 Cloves garlic, minced
1/4 Cup chopped fresh cilantro
1 Tsp. ground cumin
1/4 Tsp. salt
1/4 Tsp. pepper
1 16-oz. pkg. extra-firm tofu, drained and cut horizontally into 4 (1/2-inch-thick) slices
8 Slices Italian bread
4 Lettuce leaves
4 Tomato slices
Lowfat mayonnaise (optional)
Directions
Combine orange juice, lime juice, garlic, cilantro, cumin, salt and pepper in small bowl. Pour over tofu in large resealable plastic bag; seal and refrigerate 30 minutes.
Coat cold grill rack with nonstick cooking spray. Preheat grill to medium-high. Remove tofu from bag; discard marinade. Grill tofu 5 minutes on each side or until thoroughly heated. Remove from grill; set aside.
Grill bread 1 to 2 minutes or until lightly toasted. Immediately serve tofu on bread with lettuce, tomato and lowfat mayonnaise, if desired.

Easy Moo Shu Vegetable Wraps

Ingredients
3 Green onions, cut into 2-inch pieces
3/4 Cup baby carrots, quartered lengthwise
3/4 Cup frozen whole kernel corn
2 Teaspoons vegetable oil
4 Ounces Meal Starters Morningstar Farms® Meal Starters® Chik'n Strips (about 1-1/2 cups)
2 Cups packaged cole slaw mix
3/4 Cup fresh pea pods, halved
1/4 Cup hoisin sauce
1/8 Teaspoon ground red pepper
6 (8-inch) whole wheat flour tortillas or flour tortillas, warm
Directions
Lengthwise sliver green onion pieces. In large nonstick skillet cook and stir onions, carrots and corn in oil about 2 minutes or until crisp-tender.
Stir in Morningstar Farms® Meal Starters® Chik'n Strips. Cook and stir over medium-high heat for 1 minute more. Stir in cole slaw mix, pea pods, hoisin sauce and red pepper. Cook and stir about 1 minute or until heated through.
Spoon about 2/3 cup filling onto each tortilla just below center. Fold bottom edge up. Fold in sides, covering filling.
®, ™, © 2008 Kellogg NA Co.

Chipotle Black Bean Burger Wraps

6 8-inch flour tortillas
4 Morningstar Farms® Spicy Black Bean Veggie Burgers thawed (1 package)
1 (15-ounce) can pinto beans, rinsed and drained
1/2 Cup sliced green onions
1-1/3 Cup salsa, divided
1/2 Teaspoon chipotle chili powder or chili powder
1 Cup (4-ounces) shredded reduced-fat Cheddar cheese
3 Cups sliced lettuce
1/3 Cup fat-free sour cream
Sliced green onions (optional)
Directions
Tightly wrap tortillas in foil. Bake at 350°F about 7 minutes or until softened.
Meanwhile, cut Morningstar Farms® Spicy Black Bean Veggie Burgers into bite-size pieces. Set aside.
Use back of spoon to slightly mash beans. Stir in 1/2 cup onions, 1/3 cup of the salsa and chili powder. Spread bean mixture on each tortilla just below center. Sprinkle veggie burger pieces and cheese on top of bean mixture. Fold bottom edges of tortillas over filling. Fold in sides. Roll up. Secure with toothpicks, if necessary.
On baking sheet coated with nonstick cooking spray or lined with parchment paper, place tortilla packages, seam side up. Bake at 350°F about 15 minutes or until heated through and beginning to brown.
Arrange lettuce on six serving plates. Top with tortilla packages, removing toothpicks, if used. Spoon remaining 1 cup salsa and sour cream on top. Sprinkle with additional onion (optional).

Spicy Mango Stir Fry with Asian Patties

Ingredients
1 Package Morningstar Farms® Asian Veggie Patties
1 Thai chili pepper, birdseye chili pepper, small red Serrano pepper or jalapeño pepper, seeded and thinly sliced
1/4 Cup reduced-sodium soy sauce
1 Cup grated gingerroot
2 Cloves garlic, minced
1 Tablespoon sesame oil or vegetable oil
1 Medium onion, chopped (about 1 cup)
1 Cup broccoli florets
1 Large carrot, bias-sliced (1/2 cup)
1/2 Cup sliced yellow, red or green bell pepper
3 Mangoes, peeled, pitted and sliced
1/2 Cup fresh snow peas, trimmed
1 Tablespoon chopped fresh cilantro
1 Tablespoon sliced green onion (optional)
1 Tablespoon slivered almonds, toasted (optional)
Directions
Cut each Morningstar Farms® Asian Veggie Patties into 4 strips. Place in 9 x 9 x 2-inch baking dish. Sprinkle with chili pepper.
In small dish stir together soy sauce, gingerroot and garlic. Pour over patties. Cover and refrigerate for 30 minutes.
In large nonstick wok or skillet heat oil over medium-high heat until hot. Stir-fry onion in hot oil for 1 to 2 minutes. Add broccoli, carrot and bell pepper. Stir-fry for 2 to 3 minutes or until crisp-tender. Stir in mangoes. Add snow peas, patty strips and marinade. Cook and gently stir for 1 to 2 minutes or until heated through.
Stir in cilantro. Garnish with green onion and almonds (optional). Serve immediately.
®, ™, © 2008 Kellogg NA Co.

Asian Style Lettuce Wraps

Ingredients
1/4 Cup sliced green onions
4 Burgers Morningstar Farms® Grillers®, cut into 1-inch strips
3 Tablespoons reduced-sodium soy sauce
1 Tablespoon cider vinegar
1 Teaspoon ground ginger
1/8 Teaspoon ground red pepper
4 Cups packaged cole slaw mix or shredded cabbage
8 Butterhead lettuce leaves or leaf lettuce leaves
Directions
Cook onion in nonstick frypan coated with vegetable cooking spray over medium heat for 1 minute. Stir in burger strips. Cook and stir until heated through.
Combine soy sauce, vinegar, ginger, and red pepper.
Add soy mixture and cole slaw mix to burger strips. Gently toss until combined.
Spoon some burger mixture into each lettuce leaf. Wrap leaf around filling. Secure with wooden pick. Serve immediately.
®, ™, © 2008 Kellogg NA Co.

Italian Eggplant Bake

Cook Time: 55 minutes
Ingredients:

* 1 large or 2 medium eggplants—about 1 pound
* 1 jar low-sodium marinara sauce
* 1 15-ounce tub fat-free ricotta cheese, drained
* 1 6-ounce bag baby spinach
* 1/3 cup freshly grated parmesan cheese

Preparation:
Preheat oven to 450 degrees. Slice eggplant lengthwise to a 1/4 inch thickness. Place on large cookie sheet coated with cooking spray. Roast eggplant until tender, about 20 minutes, turning once half-way through.

When the eggplant is done, remove from oven and set aside. Reduce oven heat to 350 degrees.

Place baby spinach in microwaveable dish and sprinkle with water. Cook until just wilted. Squeeze dry.

Spoon on-third of the marinara sauce on the bottom of an 8-inch by 8-inch baking dish. Lay one-third of eggplant slices over sauce, followed by one-third of the spinach and one-third of the ricotta cheese. Repeat layers. Sprinkle with parmesan cheese and bake for 20-25 minutes until bubbling.

Serves 4

Roasted Corn Summer Salad (add seafood for Pescos)

4 ears of fresh corn
1 smal bag of baby red potatoes
1 small red onion, quartered and sliced
1/2 cup fresh basil, roughly chopped
1 pint cherry tomatoes, halved
1 pound of crabmeat or lobster for pesco vegetarians
2 lemons
1/3 cup olive oil
salt and pepper to taste

Run ears of corn under water and then put in Pyrex dish. Place it in a 400 degree oven for 40 minutes. Remove and let cool. Boil potatoes for 15 min or until tender with fork, let cool. Shuck ears of corn and then cut the corn kernels off the ears into a bowl. Quarter the baby red potatoes and put them into the same bowl. Add lobster or crab, thinly sliced red onions, tomatoes and chopped basil. Wisk together juice of 2 lemons with no seeds and the olive oil. Pour over the mixture and toss lightly. Add salt and pepper to taste.

Black Bean Burgers

One of my Favorite recipes I found online!

INGREDIENTS
1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs ( I like using stale croutons crushed up)

DIRECTIONS
If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
In a medium bowl, mash black beans with a fork until thick and pasty.
In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

More info: First, you must rinse the black beans and dry them off before mashing them. Second, you must strain the onion, garlic and pepper mixture through a fine strainer to remove any excess water. Third, if you add 50% more bread crumbs, it will hold much better. Also, I freeze mine and grill them frozen. Doing this has keep my burgers intact and my mouth happy! You can also add corn!