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Black Bean Burgers

DiabetesEveryDay's picture
Join Toby in preparing this delicious veggie burger recipe from "Glycemic Index Cookbook for Dummies" by Registered Dietitians Meri Raffetto and Roseanne Rust. At only 15.5 net carb grams, it's agreat way to reduce saturated fat on burger day.
Ingredients
  Cheddar cheese slices 4
  Canned beans 15 Ounce, rinsed and drained
  Plain dry breadcrumbs 1⁄4 Cup (4 tbs)
  Onion 1⁄4 Cup (4 tbs), finely chopped
  Salsa 1 Tablespoon ((your favorite))
  Worcestershire sauce 1 Tablespoon
  Ground cumin 1 Teaspoon
  Chili powder 1⁄2 Teaspoon
  Dried oregano 1⁄4 Teaspoon
  Fresh cilantro 2 Tablespoon, chopped
  Lettuce leaves 4 Medium
  Tomato slices 4 Medium
  Whole wheat hamburger buns 4 Small (Optional)
  Cooking oil spray 1
Directions

GETTING READY
1. In a medium bowl, take the drained beans and using a fork, mash it nice.
2. Add the breadcrumbs, onion, salsa, Worcestershire sauce, cumin, chilli powder, oregano and cilantro; mix well.
3. Using wet hands make 4 patties of 3-4 inch size.

MAKING
4. Heat a large skillet and spray with vegetable cooking oil, cook the black bean burger for 3-4 minutes on each side over medium high heat.
5. After the burgers are turned, place the cheese slices on top of them.

SERVING
6. On a slice of whole wheat hamburger bun, place the lettuce and top with a slice of tomato.
7. Place the black bean burger and top with another slice of bun.
8. Serve immediately.

Recipe Summary

Difficulty Level: 
Easy
Cuisine: 
American
Preparation Time: 
10 Minutes
Cook Time: 
10 Minutes
Ready In: 
0 Minutes
Servings: 
4

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