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.