Recipe for Health: 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 jalapeño pepper,
cumin, and cilantro add a kick.
1 c. reduced-sodium black beans, rinsed
¼ c. minced red onion
1 jalapeño pepper, seeded and finely chopped
2 tsp. ground cumin
¾ lb. extra-lean ground beef
¼ c. tomato sauce
1 egg white
2 tbsp. fresh chopped cilantro
In a small bowl, mash black beans with a fork. Add onion, jalapeño 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 five to six minutes per side until internal temperature reaches
Per serving: 145 calories, 40 calories from fat, 4.4 g total fat (2.2 g saturated
fat), 52 mg cholesterol, 173 mg sodium, 5.9 g carbohydrate, 1.7 g fiber, 20.4 g protein