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Recipe for Health: Southwestern Burgers

These tasty, low-fat burgers use extra-lean ground beef combined with mashed black beans to reduce fat content and make moist, flavorful patties. The jalapeño pepper, cumin, and cilantro add a kick.

1 c. reduced-sodium black beans, rinsed

¼ c. minced red onion

1 jalapeño pepper, seeded and finely chopped

2 tsp. ground cumin

¾ lb. extra-lean ground beef

¼ c. tomato sauce

1 egg white

2 tbsp. fresh chopped cilantro

In a small bowl, mash black beans with a fork. Add onion, jalapeño pepper, and cumin. Mix well. Place ground beef in a large bowl, followed by the bean mixture. Add sauce, egg white, and cilantro. Blend well with a fork. Form into four 3/4-inch patties.

Broil or grill for five to six minutes per side until internal temperature reaches 160 degrees.

Per serving: 145 calories, 40 calories from fat, 4.4 g total fat (2.2 g saturated fat), 52 mg cholesterol, 173 mg sodium, 5.9 g carbohydrate, 1.7 g fiber, 20.4 g protein

Source: www.michigan.gov

 

 

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