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Build a Better Burger
If you love burgers but could do without the ground-beef guilt, this recipe’s for you. The earthy black beans give this patty all the fiber and flavor of a veggie burger, and a bit of beef makes it sturdy enough to stand up to the grill.
Beef and Black Bean Burgers
Photo by: Mark Boughton
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Ingredients
1 cup canned black beans, rinsed and drained
3/4 pound lean ground beef
¼ cup diced red onion
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon dried oregano leaves
½ teaspoon salt
Coarsely ground black pepper
4 hamburger buns
Instructions
3/4 pound lean ground beef
¼ cup diced red onion
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon dried oregano leaves
½ teaspoon salt
Coarsely ground black pepper
4 hamburger buns
1. Place drained beans in a large bowl and mash beans with a potato masher. Add beef, onion, chili powder, cumin oregano, salt and pepper; mix to combine. Shape into 4 burgers and grill, broil or pan-fry until cooked through. Place burgers on buns and serve. Serves 4.
Recipe by Jean Kressy, Ashburnham, Mass.
Nutritional Information
Recipe by Jean Kressy, Ashburnham, Mass.
Per serving: 280 calories, 6g fat, 24g prot., 31g carbs., 5g fiber, 750mg sodium.
first appeared: 7/29/2008
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