Burgers and summer go together like salt and pepper. I can hardly pass up a burger at summer cook outs. I always tend to regret it since I know the high fat content of a burger. Even if we go low carb one burger can still be over the top in fat content. This is especially true for grilled burgers since the more fat the better they grill or so I have been told. But does that really have to be the case? Do we really have to kill our diets because of a juicy burger and cheese? Not with these recipes! You will be amazed how good a low fat burger can be!
Low Fat Tex Mex Burgers
Ingredients:
1 cup reduced-sodium black beans, rinsed
1/4 cup minced red onion
1 jalapeno pepper, seeded and finely chopped
2 tsp ground cumin
3/4 pound extra-lean ground beef
1/4 cup tomato sauce
1 egg white
2 tbsp fresh chopped cilantro
Preparation:
In a small bowl, mash black beans with a fork. Add onion, jalapeno 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 5-6 per side until internal temperature reaches 160 degrees.
Low Fat Black Bean Burger
Ingredients:
1 15-ounce can low-sodium black beans, drained
1/2 cup dry breadcrumbs
1/3 cup finely chopped onion
1/3 cup no-salt-added tomato sauce
1 tsp cumin
2 tbsp chopped cilantro
Preparation:
Preheat oven to 400 degrees, and coat a baking sheet with nonstick cooking spray. In a medium bowl, mash black beans with a fork or potato masher. Add breadcrumbs, onion, tomato sauce, cumin and cilantro. Blend with a fork. Form into 4 patties.
Bake for 15 minutes. Remove carefully with a spatula