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Ингредиенты
- 1 sm Ripe avocado, peeled,, pitted and minced
- 1 c. Good quality prepared salsa
- 2 c. Cooked black beans,, rinsed and liquid removed
- 2 Tbsp. Bulgur
- 2 Tbsp. Lowfat sour cream
- 2 Tbsp. Minced scallions
- 1 Tbsp. Minced parsley
- 1/2 tsp Grnd cumin Warm pepper sauce to taste Salt Freshly grnd black pepper Peanut oil (for cooking burgers) Slices Monterey Jack cheese Sesame seed or possibly onion burger buns
Инструкции
- Salsa: in mixing bowl, gently stir together avocado and salsa till well blended. Cover and chill till ready to use. Burgers: combine black beans, bulgur, lowfat sour cream, scallion. Parsley, cumin, warm pepper sauce, salt and black pepper in bowl of food processor. Process till mix is minced, but not pureed. Divide and form mix into 4 burgers. Wrap and chill about 30 min to 1 hour before cooking. Heat oil in skillet over medium heat. Fry burgers in warm oil about 5 min on each side or possibly till brown and crisp. Place slices of cheese on burgers during the last minute of cooking time. Serve burgers with salsa and your favorite condiments if you like.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 782g | |
| Calories 1683 | |
| Calories from Fat 228 | 14% |
| Total Fat 25.89g | 32% |
| Saturated Fat 6.46g | 26% |
| Trans Fat 0.0g | |
| Cholesterol 12mg | 4% |
| Sodium 1072mg | 45% |
| Potassium 7054mg | 202% |
| Total Carbs 282.56g | 75% |
| Dietary Fiber 72.7g | 242% |
| Sugars 10.12g | 7% |
| Protein 92.51g | 148% |
