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SWEET POTATO BLACK BEAN BURGER

MAKES 5 SERVINGS

INGREDIENTS

INSTRUCTIONS

1 sweet potato, peeled and cut into small 1-inch

chunks

2 tbsp canola oil, plus more for sautéing, plus

canola spray pinch of salt

1/2 cup finely diced onion

16 oz can black beans, rinsed and drained

1 cup cooked brown rice

2 clove garlic, minced

1 tbsp ground cumin

1 tsp chili powder (optional)

1/2 tsp salt

3 tbsp tamari sauce

2 tsp vegan Worcestershire sauce (optional)

1/8 cup cornmeal

4 whole-wheat bun, toasted

1 tomato, sliced (optional)

1 onion, sliced (optional) lettuce (optional)

1. Place the potato, onions, a tablespoon canola

oil, and salt in a 9-inch pie pan on baking tray on

upper level. Check and flip halfway through.

2. In food processor, pulse the next 9 ingredients

together with the roasted sweet potato and onion.

Taste for seasoning, and then cool in the fridge.

Remove after chilled and form six 6-ounce patties.

3. Place patties in oiled 9-inch pie pan on baking tray

on upper level. Use manual setting Steam Roast,

cooking patties for 12 minutes, flipping patties

halfway through cooking.

4. Serve on toasted buns and top with your favorite

veggies.

Nutrition Facts Per Serving:

Calories: 560

Fat: 11 g

Cholesterol: 0 mg

Sodium: 1304 mg

Carbohydrate: 98 g

Protein: 25 g

To Access Recipe:

Содержание SuperSteam+ SSC3088AS

Страница 1: ...SUPERSTEAM OVEN 28 BUILT IN RECIPES SSC3088AS ...

Страница 2: ...ess Chicken Quiche 6 40 mins 3 Cajun Burgers 4 12 mins 4 Zesty Pork Loin 9 50 mins MEALS FOR 2 1 Salmon 2 15 mins 2 Fajitas 2 15 mins 3 Pork 2 15 mins 4 Chicken 2 15 mins HEALTHY DESSERTS 1 Apple Berry Pie 8 25 mins 2 Chocolate Chip Zucchini Cake 9 35 mins 3 Pineapple Orange Upside Down Cake 8 20 mins 4 Banana Apricot Bran Bread 12 50 mins MEATLESS MEALS VEGAN 1 Korean BBQ Tofu Tacos 5 8 mins 2 Sw...

Страница 3: ...o basil chicken kabobs herbed roasted chicken salmon with dilled tomatoes crustless chicken quiche italian stuffed peppers cajun burgers apricot glazed pork chops pork pesto broiled fish zesty pork loin herbed fish steaks chicken marvelous meat loaf salmon baked curried salmon fajitas ...

Страница 4: ...stard freshly ground pepper 1 Wrap each chicken cube with a basil leaf thread onto skewer with one each of a pepper square a mushroom and another chicken cube on each skewer 2 Place on greased cooking tray on upper level to begin cooking 3 While kabobs are cooking combine all remaining ingredients in bowl for sauce 4 When kabobs are complete remove from oven and place cherry tomato on end of each ...

Страница 5: ...ith nonstick cooking spray 2 Once oven is preheated place salmon skin down on rack in baking tray and place in oven on upper level to begin cooking 3 Remove fish once complete 4 Combine drained tomatoes dill and garlic in a bowl 5 Heat bowl contents in oven and place on top of fish when complete Nutrition Facts Per Serving Calories 290 Fat 12 g Cholesterol 105 mg Sodium 360 mg Carbohydrate 4 g Pro...

Страница 6: ...branes set aside 2 In large bowl mix ground beef all but 1 4 cup tomato sauce rice egg oregano salt pepper and garlic powder Spoon into pepper halves 3 Spray baking tray with nonstick cooking spray 4 Place on rack in baking tray Place on upper level in oven to begin cooking 5 With 2 minutes remaining carefully open door and top peppers with 1 4 cup tomato sauce Close door and press START 6 Remove ...

Страница 7: ... cup pesto 1 Spray the rack with no stick cooking spray 2 Arrange fish in baking tray 3 Spread pesto evenly over top of fish Place all on the upper level to begin cooking Nutrition Facts Per Serving Calories 210 Fat 11 g Cholesterol 45 mg Sodium 210 mg Carbohydrate 1 g Protein 24 g To Access Recipe ...

Страница 8: ... large mixing bowl blend all ingredients 2 Spray baking tray with nonstick cooking spray 3 Shape the meat mixture into a 9 x 5 inch loaf on baking tray 4 Once oven is preheated place the baking tray on the lower level in oven to begin cooking 5 At end remove the baking tray cover meat loaf with foil and allow to sit for 5 minutes before slicing and serving Nutrition Facts Per Serving Calories 170 ...

Страница 9: ... 1 2 to 3 4 inch thick 1 In small bowl combine mayonnaise parsley curry powder and pepper 2 Spray baking tray with nonstick cooking spray 3 Arrange salmon on tray and spread sauce evenly over the top 4 Once oven is preheated place in oven on upper level to begin cooking Nutrition Facts Per Serving Calories 210 Fat 10 g Cholesterol 70 mg Sodium 190 mg Carbohydrate 2 g Protein 26 g To Access Recipe ...

Страница 10: ...seasoned with salt and pepper on rack in baking tray 3 Pour 1 2 cup hot water into baking tray 4 Once the oven is preheated place all on the upper level to begin cooking 5 While chops are cooking mix remaining ingredients in saucepan 6 Heat to boil reduce heat and simmer until apricots soften and mixture thickens slightly 7 Remove lemon peel Spoon glaze on chops and serve Nutrition Facts Per Servi...

Страница 11: ... 1 inch thick 1 In small bowl mix together butter lemon peel lemon juice and marjoram 2 After oven is preheated place fish on rack in baking tray and brush with half the herb butter Place on upper level to begin cooking 3 At end remove from oven and spread with remaining herb butter Nutrition Facts Per Serving Calories 240 Fat 10 g Cholesterol 70 mg Sodium 130 mg Carbohydrate 1 g Protein 35 g To A...

Страница 12: ...eigh after cleaning 1 Cream together butter garlic parmesan cheese sage thyme and basil 2 Using fingers spread herb mixture under the skin of chicken 3 Once oven is preheated place chicken breast side up on the rack in the baking tray Place on lower level to begin cooking 4 Remove from oven cover and allow to stand 10 minutes before serving Nutrition Facts Per Serving Calories 500 Fat 33 g Cholest...

Страница 13: ...with non stick cooking spray 2 Arrange chicken spinach onion and cheese in prepared pie plate 3 In medium bowl beat together eggs milk and salt Pour over chicken mixture 4 Once the oven is preheated place pie plate in baking tray Place all on the upper level in the oven to begin cooking 5 At end remove from oven and allow to stand 5 minutes before serving Nutrition Facts Per Serving Calories 180 F...

Страница 14: ...ef and seasoning 2 Shape into 4 burgers 1 2 inch thick 3 Place burgers on rack sprinkle with additional Cajun seasoning if desired 4 Once oven is preheated place rack in the baking tray on upper level to begin cooking Nutrition Facts Per Serving Calories 150 Fat 7 g Cholesterol 55 mg Sodium 200 mg Carbohydrate 0 g Protein 20 g To Access Recipe ...

Страница 15: ...mix all ingredients except pork 2 Add pork and seal bag Refrigerate for at least one hour or overnight 3 Drain and discard marinade 4 Pour 1 2 cup hot water into baking tray place roast on rack to begin cooking 5 Once complete remove from oven cover loosely with foil and allow to stand for 10 minutes Nutrition Facts Per Serving Calories 210 Fat 6 g Cholesterol 95 mg Sodium 310 mg Carbohydrate 4 g ...

Страница 16: ... tap water over rice scatter thawed peas over rice 3 Season salmon fillets with Asian hoisin glaze and place on top of rice mixture 4 Place casserole in baking tray When preheat is over place on upper level to begin cooking 5 After cooking remove from oven cover with foil and let stand for 5 minutes Nutrition Facts Per Serving Calories 460 Fat 15 g Cholesterol 75 mg Sodium 200 mg Carbohydrate 48 g...

Страница 17: ...beef strips red and green pepper strips Mix well 3 Spray racks with nonstick cooking spray and put fajita ingredients on racks 4 Put refried beans in oven proof dish on baking tray 5 Place fajita mixture on upper level and place refried beans on lower level to begin cooking At pause signal put tortillas wrapped in foil on bottom baking tray 6 Once complete remove from oven Stir fajita mix and put ...

Страница 18: ...toes cut into 1 2 inch wedges 1 tsp olive oil 1 Put rack in baking tray Put chops on one side zucchini and potatoes on other 2 Brush all with olive oil season to taste 3 When preheats is over place baking tray on upper level to begin cooking Nutrition Facts Per Serving Calories 330 Fat 12 g Cholesterol 100 mg Sodium 85 mg Carbohydrate 17 g Protein 38 g To Access Recipe ...

Страница 19: ...12 fresh asparagus spears 1 Put racks in baking tray 2 Put chicken breast tenders on one side on rack brush with mango sauce Place sweet potato wedges on other side of racks Place asparagus on lower tray 3 Place baking tray on upper level to begin cooking Nutrition Facts Per Serving Calories 310 Fat 5 g Cholesterol 105 mg Sodium 330 mg Carbohydrate 17 g Protein 45 g To Access Recipe ...

Страница 20: ...HEALTHY DESSERTS Healthy Desserts banana apricot bran bread chocolate chip zucchini cake pineapple orange upside down cake apple berry pie ...

Страница 21: ... 3 Place 6 strips in food processor with 1 3 cup sugar until finely chopped 4 Add apples cranberries and walnuts pulse on and off until coarsely chopped 5 Turn into prepared pie plate 6 Topping Process the 4 orange peel strips and 1 4 cup sugar Add egg flour melted butter vanilla salt and almond extract and process just to smooth 7 Spread batter evenly over fruit 8 Once oven is preheated place pie...

Страница 22: ...pray 8 inch square baking dish with nonstick cooking spray 2 In large mixing bowl cream together butter and sugar about 2 minutes 3 Add all remaining ingredients except chocolate chips and zucchini Beat at low speed until moistened 4 Beat at medium speed 1 minute 5 Stir in chips and zucchini Spread batter in prepared dish 6 Once oven is preheated place baking dish on baking tray on upper level to ...

Страница 23: ...ed pineapple and orange peel until blended Spread evenly in pan 3 In small bowl beat eggs and egg white on high speed until thick and lemon colored about 5 minutes 4 Pour into large bowl gradually beat in sugar and pineapple juice Add enough water to reserve pineapple juice to measure 1 3 cup Beat in vanilla flour baking powder salt until smooth 5 Pour into prepared pan 6 Once oven is preheated pl...

Страница 24: ...pan with nonstick cooking spray 2 In large mixing bowl combine biscuit mix cereal sugar egg milk vanilla and banana Beat vigorously for 30 seconds 3 Stir in nuts and apricots turn into prepared pan 4 Once oven is preheated place dish on baking tray on the upper to begin cooking 5 At end wooden pick should come out clean If necessary extend baking time another 3 5 minutes Nutrition Facts Per Servin...

Страница 25: ... MEALS Meatless Meals Vegan Vegetarian spaghetti squash korean bbq tofu tacos sweet potato with ricotta kale sweet potato black bean burger asparagus mushroom quiche stuffed peppers cuban bowl fresh spring roll ...

Страница 26: ...u to marinate for hour stirring occasionally to ensure that the marinade is evenly distributed To make vinaigrette 2 In a small bowl combine chili garlic paste soy sauce rice wine vinegar and canola oil To complete tacos 3 Dress the cabbage with the vinaigrette to taste You may not need all of the vinaigrette 4 Toss onion with the cilantro 5 Place marinated tofu and 1 tablespoon oil in 9 inch pie ...

Страница 27: ...optional lettuce optional 1 Place the potato onions a tablespoon canola oil and salt in a 9 inch pie pan on baking tray on upper level Check and flip halfway through 2 In food processor pulse the next 9 ingredients together with the roasted sweet potato and onion Taste for seasoning and then cool in the fridge Remove after chilled and form six 6 ounce patties 3 Place patties in oiled 9 inch pie pa...

Страница 28: ... cup boiling water over it Set aside 2 In 2 qt ceramic dish add bulgur and water Place in oven on baking tray on lower level 3 Let bulgur stand for 10 15 minutes 4 Place oil onions and pine nuts in 9 inch pie pan on baking tray on upper level Cook onions until translucent 5 Stir in tomatoes all spice salt pepper and cinnamon 6 Remove 9 inch pie pan from oven and set aside 7 Drain the currants 8 Fl...

Страница 29: ...sides down on oiled baking tray Place on lower level 2 Remove squash from oven and set aside to cool enough to be easily handled 3 Add oil in a glass pie pan and heat onion until browned 4 Add tomatoes and garlic into glass pie pan 5 Use a large spoon to scoop the stringy pulp from the squash and place in a medium bowl Toss with the vegetables feta cheese olives and basil Serve warm Nutrition Fact...

Страница 30: ...ace potatoes on tray and rub with 1 tablespoon oil Potatoes are done when knife slides easily into center 2 Brown the garlic and olive oil in 9 inch pie pan 3 Add kale and remaining ingredients to garlic and olive oil 4 Place in oven Continue to add kale as leaves cook down 5 Open each potato add salt and pepper Top with ricotta kale and garlic Nutrition Facts Per Serving Calories 232 Fat 13 g Cho...

Страница 31: ...rate crescent dough into eight triangles place in an ungreased 9 in pie plate with points toward the center Press onto the bottom and up the sides to form a crust seal perforations Spread with mustard set aside 2 In a glass pie pan sauté the asparagus onion and mushrooms in butter until asparagus is crisp tender 3 In a large bowl combine the remaining ingredients stir in asparagus mixture Pour int...

Страница 32: ...flip sweet potatoes halfway through cooking 3 Meanwhile combine the tomatoes cilantro black beans and onion with the lime juice in a medium bowl and set in the fridge 4 Peel ripened plantain Cut into 1 2 inch slices 5 Place oil and plantain slices into a new 9 inch pie pan on baking tray on upper level Flip plantain slices halfway through 6 Once the sweet potatoes have finished cooking assemble th...

Страница 33: ...oil onion saffron paprika and cumin seeds in 9 inch pie pan 3 Place pie pan in oven on baking tray on upper level 4 After onions have caramelized add the other vegetables to 9 inch pie pan and place them back in oven on upper level 5 Add the soy sauce salt and pepper then the sesame seeds and place back in oven 6 Prepare a hot water pot for the rice wraps Dip one by one in the water for about 1 se...

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