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Black Bean Burgers

Adapted from CooksAid.com

Nutrition Facts

Serving Size	½ of recipe
Calories	454
Total Fat	16 g
Saturated Fat	2 g
Sodium	980 mg
Total Carbohydrate	63 g
Dietary Fiber	15 g
Protein	17 g

Servings and Times TOP

Servings

Time Saving Tip: Start boiling potatoes for potato salad before preparing burgers.

Ingredients and Preparation TOP

Ingredients	Measures
Black beans, rinsed and drained	1 (15-ounce) can
Red onion, chopped + extra slices	¼
Breadcrumbs	¼ cup
Jerk seasoning	1 teaspoon
Canola oil	1 tablespoon
Reduced-fat mayonnaise	2 tablespoons
Whole-wheat burger buns, toasted	2
Lettuce leaves	2

Directions
In a medium bowl, mash beans with a fork into a paste-like consistency. Stir in onions, breadcrumbs, and jerk seasoning. Form bean mixture into 2½-inch thick patties.
Heat oil in a large nonstick skillet over medium to medium-high heat. Add patties to pan, and cook for about 3-5 minutes on each side, until browned and crisp.
Spread 1 tablespoon mayonnaise on one side of each bun. Arrange burgers, red onion slices, and lettuce leaves on buns, and serve.

Exchanges
3 starches; 2.5 fats; 1.5 very lean meat substitutes; 1 vegetable

Side Suggestions: Quick Potato Salad
Boil 2 peeled Yukon gold potatoes for 20-25 minutes, until tender. Let cool for a few minutes and then cut into ½-inch cubes. Gently toss potato cubes with a mixture of 1 tablespoon diced red onion, 1 tablespoon diced dill pickle, 1 tablespoon reduced-fat mayonnaise, and 1 teaspoon Dijon or other brown mustard. Season with ¼ teaspoon salt and freshly ground pepper to taste. Nutrition Info (for ½ of recipe): 173 calories; 35 g carbohydrate; 3 g protein; 2.5 g fat (0.5 g sat); 3 g fiber; 444 mg sodium. Exchanges: 1.5 starches; 0.5 fat.

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