Friday, January 29, 2010

Deals for the week ending 2/3 and Zucchini Black Bean Burgers

Here are the highlights from this week's sale flyers, dinner menus, and a recipe that has been the highlight of my week.


Wild Caught Mahi Mahi $9.98/lb (save $3.00/lb)
Boneless Skinless Chicken Breasts $2.99/lb (save $3.00/lb)
Niman Ranch Top Sirloin Steak $4.99/lb
Red Grapefruit $.99/lb
Cara Cara or Blood Oranges $1.39/lb
Cauliflower $1.39
Fresh Express Baby Blend Salads 2/$5.00

From the Deli: Italian Turkey Meatloaf $4.98 each (save $2.00)
Roasted Root Vegetable Medley $4.98/lb (save $2.00/lb)

Also great deals on Frigo cheeses, Flav-R-Pac frozen veggies, Sun Maid Raisins, DiGiorno Pizzas, Select Quaker 100% Natural Cereals, Annie's Macaroni and Cheese, Frank's Sauces, Ortega and French's Taco products, and much more.


Safeway Boneless Skinless Chicken Breast $1.97 (save up to $2.02/lb)
93 % Lean Ground Beef $1.99/lb (save up to $2.00/lb)
Boneless Beef Marinated Petite Tenders $5.99/lb
Jenni-O Ground Turkey $4.99 each
Asparagus $1.99/lb (save $2.00/lb)
Mangos $.99/lb
Cucumbers $.69 each
Avocados 2 for $3.00

**And a very noteworthy 30% off ALL WINES!!!**

Jennie O Marinated Turkey Tenderloins $6.99
Jennie O Ground Turkey $3.99
Avocados 10/for $10.00


Turkey Burgers with Quinoa and Avocado Salad with Dried Fruit, Toasted Almonds, and Lemon-Cumin Vinaigrette
(recipe found in Feb/Mar issue of Fine Cooking, posted later in week)

Chicken Paillards with Avocado and Pomegranate Salsa
(also from Fine Cooking, posted later in week)

Chili Rubbed Steak Tacos

Zucchini Black Bean Burgers
(recipe below)

This week I started teaching cooking classes to students at Dawes Elementary School, where for the last four years they have been growing a garden and participating in the Slow Food in Schools, Farm to Table project. In my "Cooking Up Wellness" classes we are celebrating fruits and vegetables by making Zucchini Black Bean Burgers and Tomato, Corn, and Mango Salsa. The recipes are simple, affordable and now kid tested and approved! I am loving cooking with these amazing kids and after a successful first week, I encourage you to try making these burgers with your children.

Zucchini Black Bean Burgers

1- 15oz can black beans (or chickpeas)

2 zucchini, 7-9 inches long

1/4 cup ground rolled oats or breadcrumbs

1 egg

1 teaspoon salt

½ teaspoon pepper

½ teaspoon cumin

½ teaspoon garlic powder

1 tablespoon olive oil

Wash and drain the black beans and place in a medium sized bowl. Using a potato masher, crush the beans until they form a paste. Lay out 2 paper towels. Shred zucchini on paper towels. Cover with 2 more paper towels, pressing down to drain off water from veggies. If you find there is still a lot of moisture to them, repeat process. When they no longer release moisture, add to bowl with black beans, along with ground oats or bread crumbs, egg, salt, pepper, cumin, and garlic powder. Use hands to incorporate all ingredients evenly, adding more breadcrumbs if too wet. Create ¼ inch - ½ inch thick patties of the vegetable mixture and cook in a saute pan on medium high heat for about 5 minutes, until brown, flip, then about 5 minutes more, until brown on other side. Serve warm on burger buns with preferred condiments.

Corn, Tomato, and Mango Salsa

1 1/2 cups frozen corn, thawed

1-14 ounce can diced tomatoes, drained of juice, or 1 cup fresh tomatoes, seeded and chopped

1 mango peeled and chopped

juice from 1 lime

1 tablespoon red wine vinegar

1 tablespoon fresh cilantro chopped

salt and pepper

1-4 ounce can diced green chile, drained of juices or 1 jalapeno pepper, seeded and chopped (optional)

Place corn and drained tomatoes in a bowl. Peel and chop mango into small cubes, being careful not to cut into seed at center. Add lime juice, red wine vinegar, cilantro and desired amount salt and pepper. Mix ingredients together and serve. If you prefer spicy salsa, add seeded and chopped jalapeno pepper or 1-4 ounce can diced green chili, drained of juices, to bowl and mix before serving.

Food for Thought: A small fast food burger contains 250 calories, 9 grams of fat(including 3.5 grams of dangerous saturated fat), and only 2 grams of fiber. Zucchini Black Bean Burgers contain less than 200 calories, 5 grams of fat(less than 1 gram saturated fat), and a very high 5 grams of fiber. Both burgers cost around $1.50/per burger, but Zucchini Black Bean Burgers are the clear choice for a low calorie, low fat, and high fiber, healthy meal!

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