American Burger Recipe

Servings : 8

Prep: 25 min.

Cooling and Grill: 15 min.

Components

1 can (15 ounces) black beans, rinsed and drained

1 small red onion, finely chopped

1 / 2 cup frozen corn, thawed

1 / 4 cup bread crumbs

1 can (4 ounces) chopped green chilies

2 tablespoons Worcestershire sauce

1 teaspoon garlic powder

1 / 2 teaspoon ground cumin

1 / 4 c. teaspoon pepper

1 / 2 pound lean ground beef (90% lean)

1 / 2 lb extra lean ground turkey

1 / 2 cup nonfat mayonnaise

1 / 4 cup salsa

8 slices pepper Jack cheese (1 / 2 ounces)

Together eight wheat hamburger buns, split

optional additions:

onion, lettuce, sliced tomato and red

Instructions

• In a large bowl, coarsely crush the beans. Add onion, corn, bread crumbs, chili sauce, Worcestershire sauce and spices. Crumble beef and turkey mixture and mix well. Shaping eight patties. Store in refrigerator for 1 hour. Mix mayonnaise and salsa, store in the refrigerator.
• Using long-handled tongs, dip a paper towel in oil and lightly coat rack. Grill burgers, which, over medium heat or broil 4 inches from heat for 5-7 minutes per side, or a meat thermometer reads 165 ° and juices run clear.
• Garnish with cheese, cover and cook 1-2 minutes or until cheese is melted. roller action with additions as needed. Yield: 8 servings.

Nutritional Information:

1 burger (calculated without additional cost) is 341 calories, 10 g fat (4 g saturated), 45 mg cholesterol, 698 mg sodium, 42 g carbohydrate, 7 g fiber, 24 g protein. Exchange with diabetes: 3 starch, 2 lean meat.

via tasteofhome