Roasted Bell Pepper and Feta Sandwiches with Walnut Dukkah

Serves 4

• 2 tablespoons chopped walnuts
• 1 teaspoon sesame seeds
• ½ teaspoon coriander seeds
• ⅛ teaspoon whole black peppercorns
• Pinch salt
• 4 ounces reduced-fat feta cheese, finely crumbled
• 2 tablespoons plain low-fat yogurt
• Pinch cayenne
• 4 multigrain English muffins, split and toasted
• 2 store-bought roasted red bell peppers (not oil-packed), drained and sliced
• 1 cup baby arugula or baby spinach

1 To make dukkah, place walnuts in small dry skillet and set over medium heat. Cook, stirring, until walnuts are fragrant and lightly toasted, about 5 minutes; transfer to spice grinder. Add sesame seeds, coriander seeds, and peppercorns to same skillet and set over medium heat. Stir until fragrant and lightly toasted, about 2 minutes; add to spice grinder. Let cool completely. Add salt, then pulse until coarsely ground. (Alternatively, pulverize using mortar and pestle.)

2 To make sandwiches, combine feta, yogurt, and cayenne in food processor; pulse until smooth.

3 Spread bottoms of muffins evenly with feta mixture; top with roasted pepper, dukkah, and arugula. Cover with tops of muffins.

PER SERVING (1 SANDWICH): 245 Cal, 8 g Total Fat, 3 g Sat Fat, 0 g Trans Fat, 15 mg Chol, 634 mg Sod, 33 g Total Carb, 10 g Sugar, 6 g Fib, 14 g Prot, 275 mg Calc. PointsPlus value: 6

Cook’s Note

Dukkah is an Egyptian condiment made of ground nuts and spices. You can sprinkle it on bread and raw or cooked vegetables, or add it to dips and salad dressings. If you don’t want to make your own, look for it in specialty stores, large supermarkets, and online.

Black Bean Burgers with Chipotle Mayonnaise

Serves 4

• 1 (15½-ounce) can black beans, rinsed and drained
• ½ cup old-fashioned rolled oats
• 2 scallions, thinly sliced
• 1 large egg white
• 2 tablespoons chopped fresh cilantro
• 1 teaspoon ground cumin
• ½ teaspoon salt
• ½ teaspoon black pepper
• 2 teaspoons canola oil
• ¼ cup fat-free mayonnaise
• 1 teaspoon minced chipotle en adobo
• 4 whole wheat hamburger buns, split and toasted
• 4 slices sweet onion, such as Vidalia
• 4 thick tomato slices

1 Place beans in large bowl; mash with fork or potato masher. Add oats, scallions, egg white, cilantro, cumin, salt, and pepper and stir to combine. Shape mixture into 4 (4-inch) patties. Cover and refrigerate 20 minutes.

2 Coat large nonstick skillet with oil and set over medium heat. Add patties and cook until well browned, about 3 minutes on each side.

3 Meanwhile, to make mayonnaise, stir together mayonnaise and chipotle en adobo in small bowl.

4 Place burgers on bottoms of buns and top each with 1 tablespoon mayonnaise, 1 onion slice, and 1 tomato slice. Cover with tops of buns.

PER SERVING (1 GARNISHED BURGER): 301 Cal, 5 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 2 mg Chol, 922 mg Sod, 49 g Total Carb, 7 g Sugar, 13 g Fib, 15 g Prot, 122 mg Calc. PointsPlus value: 7

Cook’s Note

You can shape the burgers up to a day ahead, then cover and refrigerate.