Black Bean–Corn Burger This veggie-licious burger provides 12 grams of filling fiber, nearly half of your recommended daily intake. Cool beans! Serves 4 INGREDIENTS 1 can (15 oz) low-sodium black beans, rinsed and drained 3/4 cup corn, thawed if frozen 1/2 red bell pepper, cut into 1/4-inch dice 1/4 cup whole-wheat breadcrumbs 1/4 cup chopped fresh cilantro 3 large egg whites, lightly beaten 1 tablespoon chopped chipotle chile in adobo 1/2 teaspoon dried oregano 1/2 teaspoon ground cumin 1 tablespoon plus 1 tsp olive oil, divided 8 cups baby spinach Pinch of nutmeg 1/2 avocado, mashed 1/3 cup reduced-fat sour cream 1 teaspoon fresh lime juice 4 whole-wheat hamburger buns, split In a bowl, combine beans, corn, bell pepper, breadcrumbs, cilantro, egg whites, chipotle, oregano and cumin. Form bean mixture into four 3/4-inch-thick patties. In a large nonstick skillet, heat 1 tbsp oil over medium-high heat. Cook patties, turning once, until browned, 5 minutes per side; remove from pan. In same skillet, sauté spinach in remaining 1 tsp oil over medium-high heat until wilted, 3 minutes; season with nutmeg and salt and freshly ground black pepper. In another bowl, mix avocado with sour cream and juice. Place 1/4 of cooked spinach on bottom of each bun, then 1 burger and 1/4 avocado mixture. Top with other bun half. The skinny 400 calories per serving, 14 g fat (4 g saturated), 58 g carbs, 12 g fiber, 18 g protein
Posted on: Thu, 01 Aug 2013 23:29:32 +0000
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