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20 minute dinner recipes

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Chili Burgers

http://www.eatingwell.com/recipes/chili_burgers.html

From EatingWell:  July/August 1993, The Essential EatingWell Cookbook (2004)

A chili burger without the mess—beans, jalapeños and chili seasonings are mixed right into the ground beef. By bulking up the ground beef with mashed beans, not only do you reduce saturated fat, you increase fiber. Canned beans are fine here; just be sure to drain and rinse them thoroughly before using.

4 servings | Active Time: 35 minutes | Total Time: 35 minutes

Ingredients

Preparation

  1. Heat oil in a small nonstick skillet over medium heat. Add onion and sauté until light golden, about 3 minutes. Add garlic, jalapeño and cumin; sauté until fragrant, about 2 minutes longer. (If the mixture becomes too dry, add 1 tablespoon water.) Transfer the mixture to a medium bowl.
  2. Prepare a grill or preheat the broiler. Add beans to the onion mixture and mash coarsely with a potato masher. Add beef, tomato paste, cilantro, thyme, salt and pepper; mix thoroughly but lightly. Shape the mixture into four 3/4-inch-thick patties (see Tip).
  3. Grill or broil the patties on a lightly oiled rack until browned and cooked through, about 5 minutes per side. Place on rolls and garnish with salsa and lettuce.

Nutrition

Per serving : 377 Calories; 8 g Fat; 3 g Sat; 3 g Mono; 53 mg Cholesterol; 50 g Carbohydrates; 30 g Protein; 7 g Fiber; 705 mg Sodium; 486 mg Potassium

3 Carbohydrate Serving

Exchanges: 3 starch, 1 vegetable, 3 lean meat

Tips & Notes