Tasty Recipe: Southwestern Burgers
Sponsored by Saint Peter’s Healthcare System
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 160 degrees.
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
Source: www.michigan.gov
You can find this recipe and many other healthy recipes on Saint Peter’s Healthcare System’s Better Health website – http://betterhealth.saintpetershcs.com/Library/Recipes/
