So who felt no need whatsoever to hold back during the Christmas festivities when it came to food and drink?! I’d put my own hand up but the extra roll of fat made up of cheese, chocolate and gin that I now have round my middle is getting in the way a little bit. Needless to say I indulged in anything and everything that was going and man alive did I enjoy it… ALOT! However, I have set myself some goals for 2018 and one of them is to lose 6 stone which sounds like a lot but when you break it down it’s only actually 7lbs a month which is hardly anything at all. Trouble is I do like naughty food. I mean like I really like it… Like most people I guess. I follow the old Slimming World method and I found that the way for me to lose weight is to make meals as free as possible (but obviously delicious) so I can use my syns and Healthy As and Bs on things I really like… Such as Cheese. So, I’m kicking off the year with these awesome Smoky Black Bean & Corn Burgers which are actually SYN FREE! Let’s kick 2018’s healthy butt….
Ingredients (serves 4):
1 Can of Black Beans in water, drained
1 Can of Sweetcorn in water, drained
170g Brown Rice
1 Stock Cube
1 Tbsp Garlic Powder
2 Tbsp Smoky Paprika
1 Egg, beaten
150g Brown bread, blitzed into breadcrumbs
Salt and Pepper
Fry – Lite Spray
1. Pop your rice onto cook in water with the stock cube in as well. When it’s cooked but before its too soft, drain and put to one side.
2. Pop the beans in a microwaveable bowl and cook for 1 minute. Take them out and mash them down so they become like a paste – a few lumps are OK.
3. Add in the corn, rice, garlic powder and smoky paprika and mix. Next mix in the egg and follow this with the breadcrumbs, salt and pepper. You should have a wet but shape-able mush. Pop in the fridge until you’re ready to cook.
4. Heat a frying pan on a medium heat with some fry-lite. Shape the burger mix into pattys and pop in the frying pan. Should be about 4 mins each side. If you’ve made them quite thick then once browned, pop them in the oven for 5 minutes as well.
Serve and Enjoy!
These are absolutely delicious and I like to serve them with some baked sweet potato fries and salad. If you want to big the meal up you can always use a healthy A and add some cheese or use a couple of syns and add a burger bun. If like me you like to make too much, shape the mix into patties, put between baking paper and freeze for up to three months!
There you have it Syn Free Smoky Black Bean and Corn Burgers – delicious!