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Prep Time: 30 Minutes Cook Time: 0 Minutes |
Ready In: 30 Minutes Servings: 6 |
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âWhen it comes to health, I know how important it is to boost fiber with something as simple as whole grains. So if you want to enjoy a burger without the fat and, as a bonus, sneak in more fiber, give these a try.â Jennifer Kunz â Austin, Texas Ingredients:
1 cup water |
1/2 cup bulgur |
1 can (15 ounces) black beans, rinsed and drained |
3 green onions, sliced |
1 tablespoon stone-ground mustard |
1 garlic clove, halved |
1/4 teaspoon salt |
1/4 teaspoon pepper |
1 egg, lightly beaten |
1/2 pound ground beef |
1 tablespoon canola oil |
6 whole wheat hamburger buns, split |
spinach leaves, sliced red onion and tomato |
Directions:
1. In a small saucepan, bring water to a boil. Stir in bulgur. Reduce heat; cover and simmer for 15-20 minutes or until tender. In a food processor, combine the beans, onions, mustard and garlic. Cover and pulse until blended. Stir in salt and pepper.
2. In a large bowl, combine the egg, bulgur and bean mixture. Crumble beef over mixture and mix well. Shape into six patties.
3. In a large nonstick skillet, cook patties in oil in batches for 4-5 minutes on each side or until a meat thermometer reads 160° and juices run clear. Serve on buns with spinach, onion and tomato. Yield: 6 servings.
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