Red-Hot Chili Burgers
½ lb. extra-lean ground beef 1 jalapeño chili,seeded and minced
½ cup fat-free refried beans (canned) 2 tsp. chili powder
2 tbsp. onion,finely chopped ½ tsp. salt
1 clove garlic,minced 1/8 tsp. black pepper
In a bowl,lightly mix the meat and beans with a fork until well combined. Mix in the onion,garlic,jalapeño,chili powder,salt,and pepper. Gently form the mixture into four 4-inch patties.
In a large nonstick skillet,cook the burgers over medium heat,about 5 to 7 minutes per side,or until meat thermometer inserted in their centers registers 160°F. Serve immediately.
Try these patties on whole-wheat buns with sliced tomato,onion,and well-drained fresh salsa.
Makes 4 servings.
Each serving provides 103 calories,13 grams protein,6 grams carbohydrate,3 grams fat,444 milligrams sodium,2 grams fiber.