Black-Bean Griddle Patties

Of all the recipes I tried, Cary Neff's Black-Bean Griddle Patties was one of the simplest to make, and they are delicious vegetarian burgers with lots of protein. As for calories — three burgers add up to only 240 — not bad.

• 1/4 teaspoon extra-virgin olive oil
• 1 3/4 cups cooked or canned black beans (15-ounce can), drained
• 1/4 cup diced red onion
• 1 teaspoon minced garlic
• 1/4 cup fresh corn kernels
• 2 large egg whites
• 2 teaspoons minced fresh cilantro
• 1 teaspoon minced fresh oregano
• 1/4 teaspoon cumin
• 1/4 teaspoon coriander
• 1/2 teaspoon sea salt
• 1/4 teaspoon freshly ground black pepper
• 1/2 cup cornmeal, for coating the patties

Heat a sauté pan over medium-high heat and add the olive oil to lightly coat the bottom of the pan. Add ? cup of the beans, the red onion, garlic and corn. Cook until the onion has just softened, about two minutes. Remove from the heat and set aside.

In a food processor, process the remaining 1 cup of the beans until smooth. Add the egg whites, cilantro, oregano, cumin, coriander, salt and pepper. Mix the pureed beans with the sautéed beans.

Using 1/4 cup at a time, form the bean mixture into patties and coat with cornmeal. Heat a griddle over medium-high heat and coat with olive oil spray. Brown the cakes on both sides, about two minutes each. Keep in a warm oven until ready to serve.

Makes 6 patties

• Per Serving: 80 calories, 6g protein, 0.5g total fat, 0g saturated fat, 14g carbohydrate, 5g dietary fiber, 0mg cholesterol, 210mg sodium.

Excerpted from "Conscious Cuisine," by Cary Neff (Sourcebooks Trade, 2002).

New Orleans-Style Barbecue Shrimp

This dish is a true Calorie Bargain at about 300 calories for two servings. I guarantee you will be stuffed, very impressed with your newfound cooking skills, and you will not believe that eating healthy can be this good.

• 2 teaspoons paprika
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon ground white pepper
• 1/4 teaspoon dried thyme leaves
• 1/4 teaspoon dried leaf oregano
• 1/2 teaspoon salt
• 16 ounces medium to large shrimp, shells on
• 2 large garlic cloves, minced
• 1/4 cup minced onion
• 2 tablespoons flour
• 1/4 cup beer at room temperature
• 2 tablespoons Worcestershire sauce
• 1 cup seafood stock or clam juice
• 4 tablespoons light butter, cut into 4 pieces
• 1/4 cup chopped fresh parsley
• French bread for dunking

Mix the paprika, onion powder, garlic powder, cayenne pepper, white pepper, thyme, oregano and salt in a bowl; set aside. Spray a nonstick skillet with nonstick cooking spray and place over medium-high heat. Add shrimp and sauté just until it begins to turn pink. Add the spice mixture, garlic and onion. Cook, stirring constantly, for 30 seconds. Whisk the flour, beer, Worcestershire sauce and stock in a bowl. Pour into the skillet, stirring constantly for one minute. Reduce heat and add butter. Shake skillet gently just until butter melts. Divide shrimp and sauce among four wide-bottom bowls. Garnish with parsley; serve with bread.

Makes 4 servings

• Per serving: 153 calories, 16g protein, 7g carbohydrate, 7g fat, 39% calories from fat, 731mg sodium

Source: Excerpted from "Fresh: Healthy Cooking and Living from Lake Austin Spa Resort," by Terry Conlan (Favorite Recipe Press, 2003).

Asian-Style Gazpacho

This gazpacho with a twist is easy to prepare, and you will marvel at the taste — it's refreshing and so low in calories (as well as fat and carbs) that you can't go wrong.

• 6 tomatoes, seeded and finely chopped
• 2 cups chicken broth
• 1 teaspoon dry sherry
• 2 tablespoons chopped fresh cilantro
• 1 tablespoon light soy sauce
• 4 scallions, white part only
• 4 thin slices fresh ginger
• 1/4 teaspoon Chinese chili sauce
• 2 limes

Place the tomatoes in a two- or three-quart saucepan over low heat. Add the broth, sherry, cilantro, soy sauce, scallions, and ginger. Bring the mixture to a simmer and cook for 20 minutes. Remove from the heat and allow to cool for a few minutes. Purée. Chill.

Right before serving, stir in the chili sauce. Grate the peel from one lime and add it to the soup. Squeeze the juice from both limes into the soup. Serve in chilled bowls.

Makes 6 servings

• Per serving: 48 calories, 1g fat, 0g saturated fat, 2g protein, 9g carbohydrate, 2g dietary fiber, 0mg cholesterol, 454mg sodium

Source: Excerpted from "The South Beach Diet Cookbook," by Dr. Arthur Agatston (Rodale Inc., 2004).