Adapted from CooksAid.com
|Serving Size||½ of recipe|
|Total Fat||16 g|
|Saturated Fat||2 g|
|Total Carbohydrate||63 g|
|Dietary Fiber||15 g|
Time Saving Tip: Start boiling potatoes for potato salad before preparing burgers.
|Black beans, rinsed and drained||1 (15-ounce) can|
|Red onion, chopped + extra slices||¼|
|Jerk seasoning||1 teaspoon|
|Canola oil||1 tablespoon|
|Reduced-fat mayonnaise||2 tablespoons|
|Whole-wheat burger buns, toasted||2|
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.