Low Fat Southwestern Burgers

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.

Prep Time: 15 minutes

Cook Time: 10 minutes

Ingredients:

• 1 cup reduced-sodium black beans, rinsed
• 1/4 cup minced red onion
• 1 jalapeno pepper, seeded and finely chopped
• 2 tsp ground cumin
• 3/4 pound extra-lean ground beef
• 1/4 cup tomato sauce
• 1 egg white
• 2 tbsp fresh chopped cilantro

Preparation:

In a small bowl, mash black beans with a fork. Add onion, jalapeno pepper and cumin. Mix well. Place ground beef in a large bowl, followed by the bean mixture. Add sauce, egg white and cilantro. Blend well with a fork.

Form into four 3/4-inch patties.

Broil or grill for 5-6 per side until internal temperature reaches 160 degrees.

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

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