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
Total Time: 25 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
