Low in calories and cholesterol, these beefless burger recipes are perfect both for grilling and getting healthy. Enjoy!

Double Stack Mushroom and Chicken Cheeseburgers

INGREDIENTS

1 lb cremini mushrooms
1 lb ground chicken (or ground turkey)
Salt, to taste
Pepper, to taste
Oil, to coat pan
4 slices cheese, of your choice
4 buns or rolls
1 red or yellow onion, sliced and grilled (optional)
Pickles (optional)
Toppings, of your choice

PREPARATION

Lightly salt the mushrooms. Add them to a food processor and pulse until finely chopped, or chop fine by hand. Mix chopped mushrooms and ground poultry in a large bowl until well combined. Divide mixture into 8 equal parts and form into 8 thin patties; season the patties lightly with salt and pepper. Transfer to a plate and set aside.

Lightly coat a large skillet or grill pan with the oil. Add the patties and cook 5 to 6 minutes per side. Top each patty with a slice of with the cheese of your choice, and heat briefly, and possibly cover the pan, to melt the cheese.

Stack 2 patties on each bun and top with grilled onion slices, pickles or other toppings of your choice.

4 servings
Nutritional Information per serving (without bun or cheese)
Approximately 247 calories
Carbohydrates: 35.5 g
Protein: 18.4 g
Fat: 4.6 g

I love to cook, and I am always searching for new recipes.  My family enjoys a good burger, but we don’t eat a lot of meat and prefer poultry. I found this recipe online, and have made it multiple times for my immediate family and guests. It’s always a hit. The mushrooms really create a “meaty” flavor.

–Sandy Sterthous, Recruiter, Human Resources

Sweet Potato and Black Bean Veggie Burger

INGREDIENTS

Burger
1/2 cup oats (old-fashioned, whole oats, or rolled oats)
1 sweet potato (2 cups), shredded
2 tablespoons flaxseed meal
4 tablespoons water
1 can black beans (15 oz), rinsed and drained
1 cup onion, roughly chopped
2-3 garlic cloves
1 lime, juice and zest
1/2 cup cooked quinoa, follow directions on the package
Salt and pepper
2 teaspoons chili powder
1/2 teaspoons cumin
1/2 teaspoons coriander
1/4 teaspoons cayenne pepper

Equipment

Food processor
Baking sheet lined with parchment paper

For serving
Whole wheat hamburger buns
Tomato, sliced
Avocado, sliced

PREPARATION

Burger Mixture

Add the oats to a food processor and grind on high into a coarse flour consistency, 30 seconds to one minute. Transfer the oats to a medium-size bowl and set aside. Wipe out the food processor, and return to its base.

Peel the sweet potato and slice it into quarters, lengthwise. Shred the sweet potato slices using the shredding disk of the food processor, or using another type of grater, if you prefer. Measure 2 cups of the shredded sweet potato and add it to the bowl with the ground oats.

In a small bowl, whisk together the flaxseed meal and water. Set the flaxseed  mixture aside to thicken into a gel.

Add the rinsed and drained black beans, onion, garlic, and the lime zest and juice to the clean food processor bowl. Pulse until the mixture comes together with a few larger chunks remaining.

Transfer the black bean mixture to the bowl with the oats and sweet potatoes. Add the cooked quinoa and the flaxseed gel. Stir to combine. Sprinkle with salt and pepper, and season with the chili powder, cumin, coriander, and cayenne pepper. Mix to combine all the ingredients.

Divide the mixture to form 6 equal size burgers. Place the burgers on the parchment-lined baking sheet.

Place the baking sheet with the uncooked burgers in the refrigerator. Chill the burgers for at least 30 minutes before baking.

Preheat the oven to 375 degrees F.

Bake the burgers on the middle rack for 20 minutes. Flip them over, and cook for another 15-20 minutes.

Remove from the oven and let the burgers set for 5-10 minutes before serving.

Place each burger on a whole wheat bun, and top with avocado and tomato slices.

Nutritional Information:
439 calories, 6 servings per recipe

The Burger and Fry Makeover

INGREDIENTS

Burgers
1 lb ground turkey breast
1 cup carrots, chopped
1 cup poblano peppers, or other mild peppers, chopped
1/2 red onion, chopped
1 tablespoon of tomato paste, or ketchup
Olive oil, just enough to coat the pan
Mustard, condiment option
Ketchup (without corn syrup), condiment option

Fries
1 tablespoon avocado oil, divided
6 small potatoes
1 teaspoon of freshly ground black pepper
Pinch of salt or salt substitute

PREPARATION

To make the burgers, mix together the ground turkey, carrots, peppers, onion, and the tomato paste or ketchup. Form into 6 burger patties. Over medium heat, warm a cast iron frying pan or sauté pan coated lightly with olive oil. Add the burgers to the simmering pan and cook for 3 to 4 minutes on each side. Remove from heat and serve with a small side of mustard or ketchup, preferably made without corn syrup.

Warm a separate pan over medium heat and add the avocado oil. Place the potatoes sliced in fourths in the heated pan. Cover and cook for 2 to 3 minutes, flip and cook uncovered for another few minutes until the potatoes are crisp. Sprinkle with pepper and salt or salt substitute.

Serves 3 or 4
Nutritional Information per serving
Approximately 185 calories
Fat: 13 g
Protein: 6 g
Carbohydrates: 6 g

I love the flavors of a good burger and fries, but I don’t love feeling tired and drained afterward. This recipe is life and energy giving, and that’s a gift that I enjoy sharing with my friends, family, and colleagues. The potatoes are very flavorful as prepared. Great served with a side salad for a complete meal. I am committed to spreading the word of this burger and fries reboot. Enjoy!
–Maria, Mount Sinai Doctors-Forest Hills

These light, healthy recipes are a delicious way to start the spring—enjoy!

Israeli (Pearl) Couscous Stuffed Eggplant

Make this versatile vegetarian dish with the spring vegetables of your choice for a lovely dinner or lunch.

INGREDIENTS

Vegetables

4 small eggplants, cut in half lengthwise
2 tablespoons extra virgin olive oil, divided
2 cloves garlic, minced
1/2 yellow onion, chopped
3 tablespoons fresh parsley, chopped, divided
1/2 cup whole wheat Israeli (pearl) dry couscous
1/2 cup plus 1 tablespoon water
1 1/2 cup assorted vegetables, chopped
1 cup canned white cannelloni beans (or chickpeas)

Spices
1/2 teaspoon garlic powder
1/2 teaspoon turmeric
1/2 teaspoon oregano
1/4 teaspoon ground black pepper
Smoked paprika, a pinch
1/4 teaspoon salt
1/4 teaspoon chili powder

Optional: Feta or goat cheese

PREPARATION

Preheat oven to 375°F
Line a baking sheet with parchment paper

Eggplant
Lightly coat cut side of eggplant with 1 tablespoon of the olive oil. Place cut side up on the baking sheet. Place in oven and roast 20 minutes. Turn eggplant over and roast for another 15 minutes. Remove from the oven and set aside.

Couscous
Prepare the couscous while the eggplant is in the oven:

In a skillet, heat 1/2 tablespoon of the olive oil over medium heat. Add garlic, onion, and parsley to the heated oil and sauté until the onions are translucent. Do not let the garlic brown. Remove from the heat and set aside onion mixture on a small plate.

In the same skillet, toast couscous over medium heat until lightly brown. Mix the garlic, onion, parsley mixture into the couscous and add the water. Bring to a boil and reduce heat to simmer. Cover and cook for 6 minutes until the couscous has absorbed all the liquid. Remove from heat and allow couscous to sit for 3 minutes. Place the prepared couscous in a bowl and set aside.

Heat 1/2 tablespoon of the olive oil in the skilled and add the chopped assorted vegetables of your choice. Sauté the vegetables until they are softened.

Return the couscous to the skillet with the vegetables. Stir in the beans and spices. Cook until warm, another 3-5 minutes.

ASSEMBLING

While the couscous and vegetable mixture cooks, gently scoop the flesh out of the roasted eggplant keeping the shell intact, using a spoon or knife. Add the eggplant flesh to the couscous mixture in the skillet and let it heat through.

Spoon the couscous-and-vegetable mixture into the hollowed out eggplant shells. Top with chopped parsley and the cheese, if you are using it.

Place the filled eggplants on the baking sheet and return to the oven. Roast for another 10 minutes, placing under the broiler for the last 2 minutes for an extra crispy top.

Serve warm

Spring Vegetable Soup

This soup is nutritious and easy to make with fresh vegetables and spices—ideal for lunch or as a first course for dinner.

INGREDIENTS

7 cups of water
10 small red potatoes, quartered
2 medium carrots, sliced 1/4 inch thick
2 celery ribs, sliced 1/4 inch thick
1 medium onion, coarsely chopped
1 large leek, sliced 1/4 inch thick
1/2 tablespoon kosher salt
1 lb green beans, cut into 1-inch lengths (or frozen peas)
2 tablespoon fresh parsley leaves, chopped
1 tablespoon fresh tarragon, chopped Freshly ground pepper

PREPARATION

In a large pot, combine the water with the red potatoes, carrots, celery, onion, and leek. Bring to a boil.
Add the salt and simmer over moderately low heat for 30 minutes.
Add the green beans and simmer until tender, 3 minutes.
Stir in the parsley and tarragon. Season with pepper and serve.

163 calories per serving | 4 servings per recipe

Chicken Fricassee

A “fricassee” is a lighter version of a stew that dates back to ancient times. This recipe is healthy, and satisfying. Start with a salad or serve with vegetables.

INGREDIENTS

3 teaspoons safflower oil, divided
1 leek, trimmed and sliced
8 oz white mushrooms, sliced
2 cloves garlic, minced
Salt and pepper to taste
1/4 cup of whole wheat pastry flour (or white whole wheat flour)
4 boneless, skinless chicken breasts (4 oz each)
1 1/4 cup low sodium chicken broth
3 tablespoon fresh tarragon, chopped and divided
1 teaspoon white wine vinegar (or lemon juice

PREPARATION

In a 12-inch nonstick skillet, heat 1 teaspoon of the oil on medium high. Add the leek, stirring occasionally, until liquid has evaporated.
Reduce heat to medium-low. Add garlic and the mushrooms. Cook for about 2 minutes until the mushrooms are barely brown and the garlic has softened.
Remove from heat; transfer mixture to a bowl, and set aside.
Wipe skillet with paper towel.
Prepare the chicken by patting dry with a paper towel. Season both sides with salt and pepper. Thoroughly coat each chicken breast with flour.
Add the remaining 2 teaspoons of oil to the skillet and heat on medium-high.
Cook the chicken until lightly browned on both sides, about 3 minutes per side.
Add broth and 2 tablespoons of the fresh tarragon.
When liquid starts to bubble, reduce heat and simmer for 3 minutes.
Turn chicken and simmer until it is cooked through, 3 to 4 more minutes.
Place each chicken breast on a plate (4 servings).
As broth continues to simmer, return mushroom mixture to the skillet.
Simmer for 2 to 3 minutes for flavors to combine.
Stir in vinegar or lemon juice. Remove skillet from heat. Spoon the sauce over each chicken breast.
Sprinkle with the remaining tablespoon of tarragon and serve

225 calories per serving | 4 servings per recipe

The holidays are a time to enjoy some sweets with friends and family. These festive dessert recipes include some nutritious ingredients for those who want healthier alternatives. Enjoy!

Gozinaki, Georgian Honey Walnut Brittle

Ingredients:

3 cups of raw walnuts (or other nuts, such as hazelnuts)
1 cup of good quality natural honey
1 tablespoon of sugar

Preparation:
Toast the walnuts in an ungreased pan on low heat. Stir them occasionally to avoid burning until the edges become a golden color. Set aside. When cool, remove husks by hand and chop the walnuts into very small pieces. Set aside.

Pour the honey into a thick-bottomed pan on low heat, stirring a few times with a wooden spoon. Bring to a boil and stir constantly to avoid burning. The honey should boil for 8 to 10 minutes before adding the sugar for texture. Continue stirring for an additional 2 to 3 minutes to reduce and thicken slightly.

Turn off the heat and add the chopped walnuts. Mix to fully incorporate the walnuts.

Moisten a wooden cutting board and wooden spoon with water. Pour the honey-walnut mixture onto moist board. Using the moist spoon, spread the mixture into a half-inch rectangular. Let it cool for 10 to 15 minutes. Cut the brittle into 2-inch diamond shapes or other shapes. Do not refrigerate the brittle; keep at room temperature. The brittle is best if eaten within a week.

25 servings, approximately 2” each
105 calories per piece

Gozinaki is a traditional dessert and snack from the country of Georgia. My mom made this for us on New Year’s Eve to symbolize the hopes and wishes for a sweet and healthy new year ahead. She instilled in me the love for cooking and appreciation for good quality ingredients. Now I make and enjoy Gozinaki all year round and I serve it on both the January first New Year’s day and the “old” New Year, celebrated on January 14 in Georgia.
– Ekaterine, Senior Immigration Specialist

Date and Nut Rolls—No Sugar Added

Ingredients
1 teaspoon butter, plus more for hands
1 cup dates, pitted and chopped
1/2 cup almonds, chopped
1/2 cup cashews, chopped
1/4 cup pistachios, shelled and chopped
Pinch of cardamom powder (optional)
Pinch of saffron (optional)
2 tablespoons coconut, coarsely chopped

PREPARATION

Place the butter and chopped dates into a frying pan over medium heat. Mix continuously until soft. Remove from the heat. Add the almonds, cashews, pistachios to the dates along with the cardamom and saffron to enhance the flavor if you are using. Mix well while dates are still warm. You may use your hands for the best results. Once mixed, divide the mixture in half with your hands coated with a bit of butter. Place the two halves on a cutting board and roll into two long logs.

Spread the coconut on the cutting board and roll each long in the coconut to cover. Wrap each in plastic and refrigerate for 2 hours. Once chilled, unwrap, place on the cutting board and slice each log into half-inch slices.

Nutritional Information for Entire Recipe
Approximately 1,431 calories
Carbohydrates: 144.8 grams
Fat: 78.6 grams
Protein: 33 grams

When we celebrate Diwali, I make these rolls as it is a sweet with simple and natural ingredients that gets its sweetness from the dates and no sugar. Our guests as well as my family members love them.
–Punita, Finance Manager, Network Operations, Corporate Office

Avocado Chocolate Cake

Ingredients:

1 cup of whole wheat pastry flour
6 tablespoons of cacao or unsweetened cocoa powder
1/2 teaspoon of baking soda
1/2 teaspoon of salt
3/4 cup of granulated sugar
1/2 cup of mini chocolate chips, optional
1/4 cup of yogurt
3/4 cup of water
1/4 cup of avocado, mashed
2 teaspoon of pure vanilla extract

Preparation:

Preheat oven to 350°F.

Grease an eight-inch square or round pan. Set aside.

In a large bowl, combine the flour, cocoa powder, baking soda, salt, sugar, and chocolate chips if using, and stir very well.

In a separate bowl, whisk together all remaining wet ingredients.

Pour wet into dry, and stir until just combined, being sure not to over-mix. Pour the batter into the greased pan.

Bake 25 minutes or until batter has risen and a toothpick inserted into the center of the cake comes out clean.

Refrigerate for at least 30 minutes before serving.

Makes 8 Servings
221 calories per serving

Recipe submitted by Jane Maksoud, Senior Vice President, Chief Human Resources Officer, Mount Sinai Health System