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Chili Burgers

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

Your rating: None Average: 4.5 (8 votes)

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.


READER'S COMMENT:
"I loved this recipe, however mine fell apart as well. I was serving it with coucous so it ended up being perfect on top of the cousous. If you wanted to make it a burger I think that an egg or some bread crumbs need to be added to keep...
Chili Burgers Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber |

View Our Nutrition Guidelines »

Ingredients

  • 1 teaspoon canola oil
  • 1 small onion, finely chopped
  • 1 clove garlic, minced
  • 1 jalapeño pepper, seeded and finely chopped
  • 2 teaspoons ground cumin
  • 1 cup cooked black beans
  • 12 ounces 90%-lean ground beef
  • 2 tablespoons tomato paste
  • 2 tablespoons chopped fresh cilantro
  • 1 teaspoon dried thyme
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 4 whole-wheat Kaiser rolls, split and toasted
  • Tomato salsa, for garnish
  • Shredded lettuce, for garnish

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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.

Tips & Notes

  • When forming burger patties, make them thinner at the center to prevent them from steaming as they cook.

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.

Nutrition Bonus: Fiber (27% dv), Iron (20% dv), Folate (18% dv).

Carbohydrate Servings: 3

Exchanges: 3 starch, 1 vegetable, 3 lean meat


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Recipe Categories

Season
Fall
Winter
Spring
Summer
Health & Diet Considerations
Low saturated fat
Heart healthy
Healthy weight
High fiber
Diabetes appropriate
Low calorie
Low cholesterol
Holiday
Father's Day
July 4th
Labor Day
Memorial Day
Super Bowl
Ease of Preparation
Easy
Total Time
45 minutes or less
Servings
4
Main Ingredient
Beans/Legumes
Beef
Style/Theme
Entertaining, casual
Picnic
Preparation/ Technique
Broil
Grill/BBQ
Saute
Type of Dish
Main dish, combination meal
Main dish, meat
Sandwich
Meal/Course
Lunch
Dinner

Ethnic/Regional
American
Publication
The Essential EatingWell Cookbook (2004)
July/August 1993
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