Chili burgers 2
4 burgers
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 1 | slice | Firm white bread, torn into |
| Pieces | ||
| 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 |
| Parsley | ||
| 1 | teaspoon | Dried thyme, crushed |
| ½ | teaspoon | Salt |
| ½ | teaspoon | Freshly ground black pepper |
| To taste | ||
| 1 | teaspoon | Canola oil |
| 1 | small | Onion, peeled and finely |
| Chopped | ||
| 1 | medium | Clove garlic, peeled and |
| Minced | ||
| 1 | Jalapeno pepper, stemmed, | |
| Seeded and minced | ||
| 2 | teaspoons | Ground cumin |
| 4 | Onion hamburger rolls, split | |
| And toasted | ||
| Shredded lettuce for garnish | ||
| ½ | cup | Tomato salsa |
Directions
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"