Fast Black Bean Burger

This recipe is for the patty alone, which is a flavorful alternative to beef or turkey burgers. Serve them on a whole wheat bun with spicy ketchup, cheese, spinach leaves and an avocado slice (add 50 calories for about one fifth of an avocado) and you’ve got a new burger hit in about 10 minutes flat!


NUTRITIONAL INFORMATION:
Calories: 182
Total fat: 12.3g
Saturated fat: 1.3g
Monounsaturated fat: 6.7g
Polyunsaturated fat: 3.6g
Protein: 6.6g
Carbohydrate: 15.6g
Fiber: 4.6g
Cholesterol: 53mg
Iron: 2mg
Sodium: 448mg
Calcium: 103mg

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Ingredients

1 (2-ounce) hamburger bun, torn into pieces
3 tablespoons olive oil, divided
2 teaspoons chopped garlic
1 (15.25-ounce) can black beans, rinsed and drained
1 teaspoon grated lime rind
¾ teaspoon chili powder
½ teaspoon chopped fresh oregano
¼ teaspoon salt
1 large egg, lightly beaten
1 large egg white, lightly beaten


PREPARATION

1.  Place bun in a food processor; process 4 times or until crumbs measure about 1 cup. Transfer to a medium sized bowl.

2.  Combine 1 tablespoon oil, garlic, and beans in processor; pulse 8 times or until beans make a thick paste. Scrape bean mixture into bowl with breadcrumbs. Stir in rind and remaining ingredients.
 
3.  With moistened hands, divide bean mixture into 4 equal portions (about 1/3 cup mixture per portion), shaping each into a 3-inch patty. Place patties on a clean plate.

4.  Heat remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add patties to pan; reduce heat to medium, and cook 4 minutes or until bottom edges are browned.

5.  Carefully turn patties over; cook 3 minutes more or until bottom edges are done.

Serves 4
1 patty per person







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