Yield: 4 burgers
|1 slice||Firm white bread, torn into|
|2 tablespoons||Each tomato paste and water|
|¾ pounds||Lean ground beef|
|⅔ cup||Canned black beans, drained,|
|Rinsed and coarsely chopped|
|2 tablespoons||Chopped fresh cilantro or|
|1 teaspoon||Dried thyme, crushed|
|½ teaspoon||Freshly ground black pepper|
|1 teaspoon||Canola oil|
|1 small||Onion, peeled and finely|
|1 medium||Clove garlic, peeled and|
|1||Jalapeno pepper, stemmed,|
|Seeded and minced|
|2 teaspoons||Ground cumin|
|4||Onion hamburger rolls, split|
|Shredded lettuce for garnish|
|½ cup||Tomato salsa|
1. Use a fork to mash the bread with the tomato paste and water to a paste-like consistency. Add beef, beans, cilantro or parsley, thyme, salt and pepper.
2. In a nonstick skillet heat oil over medium heat. Add onions and saute 3 minutes. Add garlic, jalapeno and cumin; saute until fragrant, about 2 minutes more. (If the mixture becomes too dry, add a tablespoon of water.) Let cool. Add to the meat mixture and mix thoroughly but lightly with your hands.
3. Shape into four ¾-inch-thick patties. Grill or broil on a lightly oiled rack until browned and cooked through.
4. Serve on toasted onion rolls with lettuce and salsa.
Data per burger: Calories.....405 Carbohydrates.....41g Monounsaturated fat.....7g Protein......26g Sodium..........962mg Polyunsaturated fat.....2g Fat..........15g Saturated fat......5g Cholesterol...........61mg
From "The Eating Well Rush Hour Cookbook"