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Ингредиенты
- 4 slc stale bread or possibly toasted bread
- 2 tsp canola oil
- 1 1/2 c. minced onion
- 2 x cloves garlic chopped
- 1 Tbsp. fresh ginger chopped
- 1/2 tsp allspice
- 1/2 tsp grnd nutmeg
- 1 1/2 c. cooked black beans (15 ounce can)
- 1 1/2 c. cooked rice
- 1/2 x habanero pepper or possibly other chile
- 1 tsp salt grnd black pepper
- 4 x hamburger buns, low calorie
Инструкции
- * 2 Tbsp was the original (that results in 19% CFF).
- Use one tsp to saute/fry the veggies and spices. And use another only if you don't have a good non-stick skillet to brown the patties.
- Make bread crumbs from the stale or possibly toasted bread.
- Saute/fry the onions in 1 tsp oil for 5 min, till soft. Add in the garlic, ginger, allspice, and nutmeg and saute/fry for 2 more min. Put this mix into a food processor.
- Add in the beans, rice, and chile pepper. Pulse to chop the ingredients. (Don't puree them.) Mix with the bread crumbs, and add in salt and pepper. If the mix is too wet, add in more bread crumbs.
- Cook the burgers in warm pan about 4 min per side till a dark crust forms. Serve on rolls with condiments of choice. Chutney is nice with these.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 299g | |
| Recipe makes 4 servings | |
| Calories 677 | |
| Calories from Fat 58 | 9% |
| Total Fat 6.67g | 8% |
| Saturated Fat 1.37g | 5% |
| Trans Fat 0.01g | |
| Cholesterol 0mg | 0% |
| Sodium 1210mg | 50% |
| Potassium 1315mg | 38% |
| Total Carbs 125.47g | 33% |
| Dietary Fiber 14.8g | 49% |
| Sugars 8.3g | 6% |
| Protein 29.65g | 47% |
