Black Bean and Rice Burgers recipe



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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%

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.

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