Healthy Recipes, Tips, Answers & News

Bean & ‘Bello Burger Recipe

Posted at August 22, 2011 | By : | Categories : Healthy Recipes,Main Dishes | 0 Comment

Ingredients

Serves 4 People

  • 4 tablespoons canola oil
  • 2 medium portobellos, diced
  • 1/2 red onion, diced
  • 1/2 green bell pepper, cored, seeded and diced
  • 1 can (15 oz) black beans, drained and rinsed
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/8 teaspoon freshly ground black pepper
  • 2 egg whites
  • 1 tablespoon honey mustard
  • 1 tablespoon Worcestershire sauce
  • 6 tablespoons dried breadcrumbs
  • 4 whole-wheat buns
  • 1/2 cup barbecue sauce
  • 4 lettuce leaves
  • 4 tomato slices

Preparation

Heat 2 tablespoons oil in a large skillet over medium heat. Cook mushrooms, onion and bell pepper, stirring occasionally, until pepper begins to soften, 4 to 5 minutes. Add beans, paprika, garlic powder and black pepper. Cook, smashing beans with the back of a spoon, 1 to 2 minutes more. Transfer mixture to a bowl and mix in eggs, mustard, Worcestershire sauce and breadcrumbs. Form into 4 patties. Wipe out skillet; heat remaining 2 tablespoons oil over medium heat and cook burgers until brown and firm, 6 to 7 minutes per side. Place on buns; top each with 2 tablespoons barbecue sauce, a lettuce leaf and a tomato slice.

The Skinny

475 calories per burger, 18.2 g fat (1.5 g saturated), 61.4 g carbs, 11.2 g fiber, 17.9 g protein

Reference: SELF.com/February 2009

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