Meatless Monday Menu #1

Monday, March 4, 2013

By Gail Watson, Contributing Blogger

Going meatless once a week is an easy way to improve your diet. A recent study found that a diet that is lower in saturated fats, processed meats and sweets, along with a higher intake of healthy oils, fruits, vegetables, nuts, and cereals can contribute to a healthy heart. To help you get a heart healthy meal on your table, each Monday we’ll be posting a meatless meal that you and your family can enjoy.

Today’s Menu:

Serves 4

  • White Bean Patties with Sage and Tomato Relish
  • Herbed Brown Rice
  • Leafy Green Salad

 

White Bean Patties
2 cups cooked white beans
1 medium shallot minced (about 2 tablespoons)
2 teaspoons fresh sage, minced
¼ teaspoon salt
1/8 teaspoon ground black pepper
1 large egg
2 scallions, white and light green parts only, thinly sliced
3/4 cup plain bread crumbs, divided
2 tablespoons canola oil

Tomato Relish
2 medium tomatoes
1 tablespoon olive oil
1½  teaspoons white balsamic vinegar
1/8 teaspoon salt
1/8 teaspoon ground black pepper

Herbed Brown Rice
2 cups cooked long-grain brown rice
½ cup Italian parsley, chopped (about half of a bunch)

Leafy Green Salad with Homemade Vinaigrette
¼ teaspoon Dijon mustard
¼ teaspoon fresh, minced garlic
4 tablespoons lemon juice
1 ½ tablespoons olive oil
8 cups leafy lettuce greens of your choice, washed and torn

For White Bean Patties:
In a large bowl combine the beans, shallot, sage, salt and pepper, and egg. With the back of a fork or a potato masher, crush the beans into a smooth paste. Stir in the scallions and half of the breadcrumbs. The mixture should be thick enough to hold a patty shape, but not too dry.

Divide the mixture into 8 parts and shape into patties, about 2 ½ inches in diameter. Pour remaining breadcrumbs onto a plate and coat both sides of each patty and set aside.

In a 12-inch skillet, heat 1 tablespoon of canola oil on medium-low heat. Add four of the patties and cook for 3 minutes on each side, then remove and set aside. Repeat this with remaining oil and patties.

For the Tomato Relish:
Cut each tomato in half through the middle, leaving a top half and bottom half. With a teaspoon remove the seeded pulp and discard. Chop each tomato half into a dice and place into a bowl.

Add the olive oil, vinegar, salt and pepper and stir to combine, set aside.

For the Herbed Brown Rice:
In a medium bowl, combine the rice and parsley.

For the Salad Dressing:
In a small bowl, combine the mustard, garlic and lemon juice with a whisk. While continuing to whisk, slowly pour in the olive oil until well combined. In a large bowl, toss greens with vinaigrette right before serving.

To serve:
Divide brown rice evenly between four plates. Place two patties on top and spoon tomato relish on top. Divide green evenly between the four plates.

Nutrition Information (per serving):
Calories: 460; Total Fat: 18 grams; Saturated Fat: 3g rams, Carbohydrates: 59 grams, Protein: 16 grams; Sugar: 4 grams; Fiber: 10 grams; Sodium: 260 milligrams

TELL ME: What’s your favorite meatless Monday meal?

Filed under Nutrition & Health, Recipes  |  Comments: 0


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