Monday, November 29, 2010


Serves 2
6 ounces 93/7 ground beef
2 ounces mashed black beans
1 tsp garlic powder
1 tsp onion powder
2 tsp worchestershire
1 tsp salt
1 tsp pepper
 4 slices roasted sweet onions
2 slices smoked cheddar
2 pieces natures own deli thins

Mix everything together and form into 2 patties. Put in the refrigerator while the onions roast

To roast onions you will need 1 onion sliced into 1-inch slices. Heat oven to 425 and brush a baking sheet with olive oil, then brush the topside of the onion and season with salt and pepper put in the oven for about 20 to 25 min. they should be soft and caramelized on the pan side.

Facts For 1 Burger Fully Dressed
Cals. 421   Fat. 16.5g   Sat. Fat. 6.1g   Cholesterol. 62mg   Sodium. 2796mg
Carbs.  41.6g    Dietary fiber. 11.7g    Sugars.  6.5g     Protein. 30.3g
Vit. A 4%   Vit. C.  8%    Calcium  21%    Iron. 27%


Serves 2
1 sweet potato
2 tsp olive oil
1 tsp paprika
2 sprigs thyme
1 clove garlic

Heat oven to 425.
Cut the potatoes into desired shape and put in a bowl. Mince the garlic and thyme together and put in bowl toss together with the olive oil and season with salt and pepper.
Lay out on a baking tray and bake about 20 to 25 min (you can bake at the same time as the onions on the same tray).

Facts for 1/2 the recipe
Cals. 128   Fat. 5.2g   Sat. Fat. 0.9g   Cholesterol. 0mg   Sodium. 1160mg
Carbs.  18.9g    Dietary fiber. 3.1g    Sugars.  7.6g     Protein. 2g
Vit. A 346%   Vit. C.  29%    Calcium  5%    Iron. 4%

Serves 2
2 cups arugula or rocket in certain parts of the country
 1 tbsp olive oil
½ Meyer lemon
Salt and pepper to taste

If you have a grill fired up you can brush the cut side of the lemon with olive oil and place on a warm spot on the grill to get a grill mark and some grill flavor.

Place aruglua in a bowl and drizzle with olive oil and squeeze the lemon over top season with salt and pepper.

*You can dress this with whatever you like. Being in Little Rock right now all of my friends seem to have an abundance of arugula. Personally, I don’t want to ruin a nice fresh picked lettuce with anything more than citrus and oil. 

Facts for 1/2 the recipe:
Cals. 54   Fat. 4.5g   Sat. Fat. 0.8g   Cholesterol. 0mg   Sodium. 12mg
Carbs.  2.8g    Dietary fiber. 0.6g    Sugars.  1.4g     Protein. 1g
Vit. A 20%   Vit. C.  22%    Calcium  8%    Iron. 3%

1 comment:

  1. John,

    This is the first I’ve really looked through your blog and I must say it’s pretty interesting. I love the fact that you’re posting recipes that seem fairly easy to follow; I may actually try a few!

    Can’t wait to see what you post next!