Page 24 - STRONG by Zumba Nutrition book_Neat

BLACK BEAN CAKES
DINNERS

Ingredients:
• 3 teaspoons olive oil
• ½ small onion, chopped
• 2 garlic cloves, minced
• ¼ teaspoon cumin
• ¼ teaspoon chili powder
• Dash cayenne (optional)
• ¾ cup black beans (drained and rinsed), divided
• ½ cup oat flour
• 2 tablespoons milk of choice
• 1 cup of spinach or 100% whole wheat hamburger bun

Directions:
Preheat oven to 375º F. Add 1 teaspoon of oil to a sauté pan over medium heat. Sauté the
onions and garlic until softened. Add the spices, and cook for 1 additional minute. Put the
onion mixture and 3 tablespoons of beans into a food processor. Blend the mixture until
it is almost smooth. Transfer the mixture to a bowl, and add the remaining beans. Add salt
and pepper to taste. Put the flour, milk into three separate dishes. Form the bean mixture
into 3 patties, and dip them in flour first, then milk, then oat flour. Heat 2 teaspoons of
oil in a sauté pan over medium-high heat, and sear the patties for 1 minute on each side.
Finish cooking the patties in the oven for 10 minutes. Optionally, serve over sauteed
spinach or within a 100% whole wheat hamburger bun.

MISO STIR FRY

Ingredients:
• 1 tablespoon olive oil
• 1 teaspoon ginger, grated
• 1 garlic clove, minced
• 3 oz. chicken breast strips
• 1/3 cup miso paste
• 1 cup broccoli florets
• 1 cup snow peas
• 1 cup mushrooms, sliced
• 1 cup bell pepper, sliced
• ¼ cup water chestnuts
• 2 teaspoons tamari
• 2 tablespoons scallions, chopped
• ½ cup cooked brown rice and/or riced cauliflower, cooked. You can choose just the rice,
just the cauliflower, or combine the two.
Directions:
Heat 1 teaspoon of oil over medium-low heat in a wok or sauté pan. Cook ginger and garlic
until fragrant, about 2 minutes. Raise heat to medium, and add the chicken and miso.
Sauté until cooked through, about 5 minutes, and set aside. Add remaining oil and broccoli
to the pan. Cook 3 more minutes and then add the snow peas, mushrooms and sliced bell
peppers. Cook for another 3 minutes. Add water chestnuts and chicken to the pan, and top
with tamari. Toss well to combine. Serve on top of brown rice or riced cauliflower.

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SYNC YOUR NUTRITION • STRONG by Zumba Nutrition Guide 23