MamasHealth.com Home Burger Recipes Barbeque roast beef Bean Blue cheese pineapple Caesar Fajita Five cheese Gyro Hacienda Inside out bacon Lemon parsley Pepper jack Tuscan tomato Zesty parmesan cheese Links   Email Mama Appetizer Recipes Beverage Recipes Bread Recipes Breakfast Recipes Burger Recipes Butter Recipes Casserole Recipes Chicken Recipes Crockpot Recipes Dessert Recipes Egg Recipes Jamaican Recipes Pickled Recipes Pasta Recipes Pizza Recipes Rice Recipes Salad Recipes Sauce Recipes Seafood Recipes Shake Recipes Soup Recipes Thai Recipes Tofu Recipes Turkey Recipes Vegetarian Recipes Meat Substitutes Tips for healthy holiday meals Cooking tips Wine info Mama's Kitchen Dilemmas Inexpensive Ovens	Zesty Black Bean and Rice Burgers From the book Welcome to 20 Fresh, Light & Quick Dinners published by Health-E-Meals.com! Give these meatless burgers a try! They have tons of fiber, are low in fat and are a nice change from ground beef or turkey burgers. You'll be surprised at the great flavor! Prep time: 10 minutes Cooking time: 10 minutes Time Saving Tips: This is so quick - just chopping a bit of onion and cilantro! Makes: 4 servings Ingredients: 1 cup cooked instant rice 1 15-ounce can black beans, drained and rinsed 1/4 cup chopped onions 1 tablespoon chopped cilantro 2 tablespoons salsa 4 whole wheat hamburger buns Directions: Mash beans with food processor or fork or potato masher. With fork, mix in rice, onion, cilantro and salsa. Spray large nonstick skillet with cooking spray. Heat to medium-high heat. Use 1/2 cup mixture for each patty. Flatten onto skillet. Cook 4-5 minutes on each side, or until lightly browned. Serve with salsa, sour cream, lettuce, sliced avocado. Suggested Side Dishes Tossed salad with your favorite veggies and lowfat soutwestern ranch dressing Nutritional Content Per Serving (for 1 patty and 1 bun, not including condiments) Calories- 261 Total fat - 3g Saturated fat -0g Cholesterol-0mg Sodium - 670mg Total carbohydrate - 50g Dietary fiber - 7g Protein - 11g Vitamin A - 0% Recommended Daily Value, based on 2,000 calorie diet Vitamin C - 3% Calcium - 14% Iron - 19% © Health-E-Meals.com, 2003 Erin Rogers, a work-at-home mom of two, is the founder of Health-E-Meals.com, providing practical healthy living resources for busy people. Visit her website to sign up for the FREE newsletter, 'Dinners on the Double' - offering a quick and healthy, no-recipe dinner idea each week. Other available services include quick and healthy recipes, healthy cooking articles, fitness and motivation tips, healthy living web links, and lots more! Erin can be reached via email at erin@health-e-meals.com.	Sign up for our Email Newsletter For Email Marketing you can trust
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