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Ингредиенты
- 1 tsp vegetable oil
- 1/2 c. finely-minced onion
- 1/2 c. minced seeded plum tomato
- 1 tsp chopped jalapeno chili
- 1 x garlic clove chopped
- 1 tsp chili pwdr
- 1 can kidney beans - (15 to 16 ounce) rinsed, well liquid removed
- 1/4 c. dry breadcrumbs
- 6 Tbsp. barbecue sauce
- 1 lrg egg white beaten to blend
- 4 whl grain buns toasted
- 4 Tbsp. grated reduced-fat cheddar cheese
- 4 x lettuce leaves
- 4 x tomato slices
Инструкции
- Heat oil in medium nonstick skillet over medium heat. Add in next 5 ingredients; saute/fry 5 min. Cold slightly.
- Using fork, coarsely mash beans in medium bowl. Fold in onion mix, breadcrumbs, 2 Tbsp. barbecue sauce and egg white. Shape mix into four 1/2-inch-thick patties. (Can be prepared 4 hrs ahead. Cover and chill.)
- If grilling, spray grill rack with nonstick spray, then prepare barbecue (medium heat). If sauteing, spray large nonstick skillet with nonstick spray and heat over medium heat. Lightly spray patties on both sides with nonstick spray. Place patties on grill or possibly in skillet and cook till golden and heated through, about three min per side.
- Place burgers on bun bottoms. Spread 1 Tbsp. barbecue sauce over each. Sprinkle with cheese. Top with lettuce, tomatoes and bun tops.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 269g | |
| Recipe makes 4 servings | |
| Calories 252 | |
| Calories from Fat 58 | 23% |
| Total Fat 6.52g | 8% |
| Saturated Fat 2.5g | 10% |
| Trans Fat 0.03g | |
| Cholesterol 61mg | 20% |
| Sodium 779mg | 32% |
| Potassium 596mg | 17% |
| Total Carbs 37.2g | 10% |
| Dietary Fiber 8.3g | 28% |
| Sugars 12.38g | 8% |
| Protein 11.77g | 19% |
