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.
When forming burger patties, make them thinner at the center to prevent them from steaming as they cook.
3 starch, 1 vegetable, 3 lean meat