Friday, January 28, 2011

Black Bean Burgers

This is a really good way to replace one meat meal a week and add fiber to your diet. Fiber helps to increase weight loss, and makes you feel full faster.

Black Bean Burgers

1 (15 ounce) can black beans, drained
1 small onion, chopped
1 tablespoon finely chopped jalapeno pepper
6 saltine crackers, crushed
1 egg, beaten (if vegan, use equivalent egg-replacement)
1/2 cup shredded low fat Cheddar cheese (omit if vegan or use dairy-free option)
1/4 teaspoon garlic powder salt and pepper to taste
1/4 cup vegetable oil

In a medium bowl, mash black beans. Mix in onion, jalapeno pepper, crushed crackers, egg, cheese, garlic powder, salt, and pepper. Divide into 4 equal parts, and shape into patties.
Heat oil in a large skillet over medium-high heat; use more or less oil to reach 1/4 inch in depth. Fry patties until golden, about 5 minutes on each side.  Eat as you would a meat-based burger using whole grain toasted buns.

You can add some sliced avocado and you if you like mayo on your burger, try replacing it with some Greek yogurt  mixed with some minced garlic and cilantro.

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