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.
Ingredients:
- 1 cup reduced-sodium black beans, rinsed
- ¼ cup minced red onion
- 1 jalapeno pepper, seeded and finely chopped
- 2 tsp ground cumin
- 3/4 pound extra-lean ground beef
- ¼ cup tomato sauce
- 1 egg white
- 2 tbsp fresh chopped cilantro
- 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 4.4 g (sat 2.2 g)
- Cholesterol 52 mg
- Sodium 173 mg
- Carbohydrate 5.9 g
- Fiber 1.7 g
- Protein 20.4 g
Recipe Courtesy of: State of Michigan
