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Prep Time: 10 Minutes Cook Time: 10 Minutes |
Ready In: 20 Minutes Servings: 4 |
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These tasty, low fat burgers use extra-lean ground beef combined with mashed black beans to reduce fat content and make moist, flavorful patties. The jalapeno pepper, cumin and cilantro add a nice little kick. Use a hotter chile pepper if you prefer, or omit it altogether if you want a more subtle flavor. Serve burgers on a whole grain or sourdough bun with plenty of low fat condiments. Fresh salsa and low fat sour cream work perfectly. NOTE: Being recently diagnosed with Diabetes..I have some lifestyle changes to make...especially in my diet. Posting this here to be available for me to try soon. Ingredients:
1 cup reduced sodium black beans, rinsed |
1/4 cup minced red onion |
1 jalapeno pepper, seeded and finely chopped |
2 teaspoons ground cumin |
3/4 lb extra lean ground beef |
1/4 cup tomato sauce |
1 egg white |
2 tablespoons chopped fresh cilantro |
Directions:
1. In a small bowl, mash black beans with a fork. Add onion, jalapeno pepper and cumin. Mix well.
2. Place ground beef in a large bowl, followed by the bean mixture. Add sauce, egg white and cilantro. Blend well with a fork.
3. Form into four 3/4-inch patties.
4. Broil or grill for 5-6 minutes per side until internal temperature reaches 160 degrees.
5. **NOTE**.
6. Per Serving: Calories 145, Calories from Fat 40, Total Fat 4.4g (sat 2.2g), Cholesterol 52mg, Sodium 173mg, Carbohydrate 5.9g, Fiber 1.7g, Protein 20.4g.
7. Nutritional Breakdown as listed.
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