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"

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