Bunless Beef-and-Bean Burgers

  • Serves: 4; 1 burger per serving
  • Cooking Time: 4 - 5 minutes


Description

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!

Ingredients

1 15.5-ounce can no-salt-added black beans or no-salt-added pinto beans, rinsed and drained well
8 ounces extra-lean ground beef
1/4 cup plain dry whole-grain bread crumbs (lowest sodium available)
2 teaspoons chili powder
1 teaspoon ground cumin
1 medium garlic clove, minced
1/4 teaspoon salt
1/8 teaspoon pepper
2 teaspoons canola or corn oil
2 tablespoons snipped fresh cilantro
1 medium green onion, thinly sliced (green and white parts)
1 medium fresh jalapeño, seeds and ribs discarded, minced
1 large tomato, cut crosswise into 4 thick slices
1 medium lime, cut into 4 wedges

Cooking Instructions

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 jalapeño. 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.
 



Nutritional Analysis
Per serving
Calories Per Serving
216
Total Fat
6.0 g
Saturated Fat
1.5 g
Trans Fat
0.0 g
Polyunsaturated Fat
1.0 g
Monounsaturated Fat
2.5 g
Cholesterol
31 mg
Sodium
220 mg
Carbohydrates
22 g
Fiber
6 g
Sugar
5 g
Protein
19 g

Dietary Exchanges


1 1/2 starch, 2 lean meat




This recipe is brought to you by the American Heart Association’s Patient Education program. Recipe copyright © 2010 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at www.heart.org/recipes.