• Black Bean Burgers

    Nutrition Facts

    Serving Size ½ of recipe
    Calories 454
    Total Fat 16 g
    Saturated Fat 2 g
    Sodium 980 mg
    Total Carbohydrate 63 g
    Dietary Fiber 15 g
    Protein 17 g

    Servings and Times

    Servings 2
    Time Saving Tip: Start boiling potatoes for potato salad before preparing burgers.

    Ingredients and Preparation

    Ingredients Measures
    Black beans, rinsed and drained 1 (15-ounce) can
    Red onion, chopped + extra slices ¼
    Breadcrumbs ¼ cup
    Jerk seasoning 1 teaspoon
    Canola oil 1 tablespoon
    Reduced-fat mayonnaise 2 tablespoons
    Whole-wheat burger buns, toasted 2
    Lettuce leaves 2
    1. In a medium bowl, mash beans with a fork into a paste-like consistency. Stir in onions, breadcrumbs, and jerk seasoning. Form bean mixture into 2½-inch thick patties.
    2. Heat oil in a large nonstick skillet over medium to medium-high heat. Add patties to pan, and cook for about 3-5 minutes on each side, until browned and crisp.
    3. Spread 1 tablespoon mayonnaise on one side of each bun. Arrange burgers, red onion slices, and lettuce leaves on buns, and serve.

    Exchanges3 starches; 2.5 fats; 1.5 very lean meat substitutes; 1 vegetable

    Side Suggestions: Quick Potato SaladBoil 2 peeled Yukon gold potatoes for 20-25 minutes, until tender. Let cool for a few minutes and then cut into ½-inch cubes. Gently toss potato cubes with a mixture of 1 tablespoon diced red onion, 1 tablespoon diced dill pickle, 1 tablespoon reduced-fat mayonnaise, and 1 teaspoon Dijon or other brown mustard. Season with ¼ teaspoon salt and freshly ground pepper to taste. Nutrition Info (for ½ of recipe): 173 calories; 35 g carbohydrate; 3 g protein; 2.5 g fat (0.5 g sat); 3 g fiber; 444 mg sodium. Exchanges: 1.5 starches; 0.5 fat.

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