Tuesday, November 2, 2010

80--- Skinny Girl Bean Burgers with Sriracha Lime Yogurt Sauce

I made a health-conscious choice at a restaurant a few weeks ago. I went for the veggie burger, which is something I rarely do. Veggie burgers can be scary.... and full of overly-processed soy. This burger surprised me with freshness and flavor!! It was full of black beans, cilantro, and bold seasonings.

I re-incarnated that burger.

Beef is a great source for protein and iron (however, not found in THIS burger). Unfortunately, beef can have quite a bit of saturated fat, especially ground beef. If you are in the market for burger, look for a 95/5 or leaner combination. Most restaurants use 80/20 (as in 80% beef, 20% fat) blend, which produces "good quality" burgers (that's a restaurant term for fat and juicy).

Skinny Girl Bean Burgers
Serves 8


2 cans black beans, drained and rinsed
1/4 large white onion, very finely chopped
1/4 cup panko crumbs
2 egg whites
1/2 cup cilantro, finely chopped
1 Tbsp green hot sauce
1 tsp comino seeds
1/2 tsp salt
1/2 tsp garlic powder

SAUCE
1/2 cup low fat plain Greek yogurt
2 tsp sriracha hot sauce
2 tsp lime juice

BURGERS
Preheat oven to 350 degrees. Combine black beans, cilantro, hot sauce, panko crumbs, salt, garlic, and comino seeds in a medium bowl. Use a fork to smash and blend ingredients until beans are pressed with a few chunks remaining. Add egg whites and blend with your hands until well-mixed.

Spray a baking sheet liberally with cooking spray. Roll ~1/2 cup bean mixture into a loose ball (mixture will be wet) and place on baking sheet, then press into a patty. Place sheet into oven on lower rack(s). Bake for 20-25 minutes, gently flipping patties halfway through cooking (note: this is easiest done with a very thin spatula).

SAUCE
Mix ingredients together in a small bowl. Store in refrigerator until serving.

Nutrition Info per 1 burger with 2 Tbsp sauce: 118 calories, 1.2 g fat, 10 g protein, 16 g carbohydrates, 5.5 g fiber

2 comments:

  1. This sounds great for a summer bbq!
    I can't wait to try this.

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  2. I'm so excited to try this! I recently found your blog and gave up meat for Lent. I'm glad to see you have a lot of different options! :)

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