Black Bean Burgers

5 Sep

Black Bean Burgers

From Cooking Light, APRIL 2010


Yield:  6 servings (serving size: 1 burger)


2 (15-ounce) cans black beans, rinsed and drained
3/4 cup finely chopped fresh cilantro, divided
3/4 cup (3 ounces) shredded Monterey Jack cheese
1/4 cup panko (Japanese breadcrumbs)
2 teaspoons ground cumin
1 teaspoon dried oregano
1/2 teaspoon sea salt
1/2 medium jalapeño pepper, finely chopped
2 large egg whites
Cooking spray

1. Preheat oven to 350°.

2. Place black beans in a medium bowl; mash with a fork. Stir in 1/2 cup finely chopped cilantro and the next 7 ingredients (through egg whites). Shape bean mixture into 6 (1/2-inch-thick) patties. Arrange patties on a baking sheet coated with cooking spray. Bake at 350° for 20 minutes, carefully turning once.

CALORIES 320 ; FAT 11.9g (sat 3.9g,mono 5g,poly 1.7g); CHOLESTEROL 13mg; CALCIUM 201mg; CARBOHYDRATE 46.2g; SODIUM 777mg; PROTEIN 13.4g; FIBER 10.1g; IRON 3.3mg

*Nutrition Facts include whole wheat bun and mango salsa



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