Rating: 4.33 stars
4 Ratings
  • 5 star values: 3
  • 4 star values: 0
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0

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.

Source: EatingWell Magazine, July/August 1993

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Recipe Summary test

total:
35 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Heat oil in a small nonstick skillet over medium heat. Add onion and saute until light golden, about 3 minutes. Add garlic, jalapeno and cumin; saute until fragrant, about 2 minutes longer. (If the mixture becomes too dry, add 1 tablespoon water.) Transfer the mixture to a medium bowl.

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  • 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).

  • 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

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

Nutrition Facts

371 calories; protein 30g; carbohydrates 49.6g; dietary fiber 7g; sugars 4.6g; fat 7.9g; saturated fat 2.5g; cholesterol 52.7mg; vitamin a iu 225.6IU; vitamin c 7.3mg; folate 73mcg; calcium 38mg; iron 3.7mg; magnesium 51.9mg; potassium 490.6mg; sodium 705.2mg; thiamin 0.2mg.

3 starch, 1 vegetable, 3 lean meat

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