| Instructions: |
1 sl Firm white bread, torn into
Pieces
2 tb Each tomato paste and water
3/4 lb Lean ground beef
2/3 c Canned black beans, drained,
Rinsed and coarsely chopped
2 tb Chopped fresh cilantro or
Parsley
1 ts Dried thyme, crushed
1/2 ts Salt
1/2 ts Freshly ground black pepper
To taste
1 ts Canola oil
1 sm Onion, peeled and finely
Chopped
1 md Clove garlic, peeled and
Minced
1 Jalapeno pepper, stemmed,
Seeded and minced
2 ts Ground cumin
4 Onion hamburger rolls, split
And toasted
Shredded lettuce for garnish
1/2 c Tomato salsa
1. Use a fork to mash the bread with the tomato paste and water to a
paste-like consistency. Add beef, beans, cilantro or parsley, thyme,
salt and pepper.
2. In a nonstick skillet heat oil over medium heat. Add onions and
saute 3 minutes. Add garlic, jalapeno and cumin; saute until
fragrant, about 2 minutes more. (If the mixture becomes too dry, add
a tablespoon of water.) Let cool. Add to the meat mixture and mix
thoroughly but lightly with your hands.
3. Shape into four 3/4-inch-thick patties. Grill or broil on a
lightly oiled rack until browned and cooked through.
4. Serve on toasted onion rolls with lettuce and salsa.
Data per burger: Calories.....405 Carbohydrates.....41g
Monounsaturated fat.....7g Protein......26g Sodium..........962mg
Polyunsaturated fat.....2g Fat..........15g Saturated fat......5g
Cholesterol...........61mg
From "The Eating Well Rush Hour Cookbook"
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