Beef-and-Beans Burgers

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You’ll love these heart-healthy burgers. They’re made with beans and ground beef, giving it a hearty beef taste but with less cholesterol and saturated fat. They’re so good you won’t know the difference.

Beans are rich sources of cholesterol-free protein and high quality carbohydrates. They are notably high in soluble fiber, folate, magnesium, potassium and iron. These heart-healthy nutrients help lower blood pressure, cholesterol and triglyceride levels. They can also help reduce your risk of developing heart disease, diabetes and osteoporosis.

Ingredients

  • 1 15.5-ounce can black beans or pinto beans
  • 8 ounces lean ground beef
  • ¼ cup bread crumbs
  • 1 medium garlic clove, minced
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • ¼ teaspoon salt
  • 1/8 teaspoon pepper
  • 2 teaspoons corn or canola oil
  • 1 medium green onion, thinly sliced
  • 2 tablespoons fresh cilantro, chopped
  • 1 medium seeded jalapeño, minced
  • 1 medium lime, cut into 4 wedges
  •  1 large tomato, cut into4 thick slices

Instructions

  1. Using a potato masher or a fork, mash the beans until slightly chunky.
  2. Add the ground beef, bread crumbs, garlic, chili powder, cumin, salt and pepper. Combine all ingredients with a spoon or fork. Shape into burgers, each about 4 inches in diameter.
  3. Heat the oil over medium heat in a large non-stick skillet. Cook the burgers for 4 to 5 minutes on each side or until they are no longer pink in the center.
  4. Mix together the cilantro, jalapeño and green onion in a small bowl. Set aside.
  5. Put a tomato slice on a plate. Top the tomato with a burger and sprinkle it with the cilantro mixture. Serve with a wedge of lime for squeezing on top.
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