Beef and Black Bean Burgers
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Step 1Cut two hamburger buns into 1/4-inch cubes. Combine cubed buns, beans and tomato paste in large bowl; using a potato masher; mash to slightly chunky consistency. Add ground beef, onion, cilantro, jalapeño pepper, cumin, salt and pepper, mixing lightly but thoroughly. Lightly shape into eight 3/4-inch thick patties.
Step 2Place patties on rack of broiler pan so surface of beef is 3 to 4 inches from heat. Broil 12 to 14 minutes until instant-read thermometer inserted horizontally into center registers 160°F, turning once.
Cooking Tip:Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness.
Step 3Place burgers on bottoms of buns. Top burgers evenly with avocado slices. Top with dressing, sour cream, yogurt or salsa, if desired. Close sandwiches.
Cooking Tip: This burger may be served on a bed of mixed greens topped with your favorite salsa.
Nutrition information per serving: 386 Calories; 108 Calories from fat; 12g Total Fat (3 g Saturated Fat; 6 g Monounsaturated Fat;) 56 mg Cholesterol; 605 mg Sodium; 47 g Total Carbohydrate; 7.7 g Dietary Fiber; 27 g Protein; 5.2 mg Iron; 7.4 mg NE Niacin; 0.4 mg Vitamin B6; 1.6 mcg Vitamin B12; 4.3 mg Zinc; 14.4 mcg Selenium; 62.2 mg Choline.
This recipe is an excellent source of Dietary Fiber, Protein, Iron, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium; and a good source of Choline.
Filed Under:Burgers, Sandwiches & Wraps