Side Pannel
Chili Burgers
Ingredients List
- 1 sl Firm white bread, torn into
- Pieces
- 2 tb Each tomato paste and water
- 3/4 lb Lean ground beef
- 2/3 c Canned black beans, drained,
- Rinsed and coarsely chopped
- 2 tb Chopped fresh cilantro or
- Parsley
- 1 ts Dried thyme, crushed
- 1/2 ts Salt
- 1/2 ts Freshly ground black pepper
- To taste
- 1 ts Canola oil
- 1 sm Onion, peeled and finely
- Chopped
- 1 md Clove garlic, peeled and
- Minced
- 1 Jalapeno pepper, stemmed,
- Seeded and minced
- 2 ts Ground cumin
- 4 Onion hamburger rolls, split
- And toasted
- Shredded lettuce for garnish
- 1/2 c 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 3/4-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"
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 3/4-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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