Bunless Beef and Bean Burgers - 22g Carbs, 6g Fiber, 5g Sugar
From: The American Heart Association's Patient Education program.
2010 by the American Heart Association.
Using less ground beef than usual and adding canned beans to make up the difference results in burgers with less cholesterol and saturated fat. Their hearty beef flavor still comes through, making these burgers taste so great that you won't miss the extra meat—or the buns!
Serves: 4
Serving Size: 1 burger
Cooking Time: 4 - 5 minutes
1 (15.5oz can) no-salt-added black beans OR
no-salt-added pinto beans, rinsed and drained well
8 oz extra-lean ground beef
1/4 cup plain dry whole-grain bread crumbs (lowest sodium available)
2 tsp chili powder
1 tsp ground cumin
1 medium garlic clove, minced
1/4 tsp salt
1/8 tsp pepper
2 tsp canola or corn oil
2 Tbsp snipped fresh cilantro
1 medium green onion, thinly sliced (green and white parts)
1 medium fresh jalapeno, seeds and ribs discarded, minced
1 large tomato, cut crosswise into 4 thick slices
1 medium lime, cut into 4 wedges
In a medium bowl, using a potato masher or fork, mash the beans until
slightly chunky. Add the beef, bread crumbs, chili powder, cumin, garlic,
salt, and pepper. Using your hands or a spoon, combine the ingredients.
Shape into 4 burgers, each about 4 inches in diameter.
In a large nonstick skillet, heat the oil over medium heat, swirling
to coat the bottom. Cook the burgers, covered, for 4 to 5 minutes on
each side, or until no longer pink in the center.
Meanwhile, in a small bowl, stir together the cilantro, green onion,
and jalapeno. Set aside.
Put a tomato slice on each of 4 plates. Top the tomato slices with the
burgers. Sprinkle the burgers with the cilantro mixture. Serve with the
lime wedges for squeezing on top.
Serves: 4
Serving Size: 1 burger
Nutrition per Serving:
216 Calories, 6g Total Fat, 1.5g Saturated Fat, 0g Trans Fat,
1g Polyunsaturated Fat, 2.5g Monounsaturated Fat, 31mg Cholesterol
220mg Sodium, 22g Carbs, 6g Fiber, 5g Sugar, 19g Protein
Dietary Exchanges: 1 1/2 starch, 2 lean meat
