Red-Hot Chili Burgers


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.