BLACK BEAN BURGERS and SPICY YOGURT SAUCE
You’ll never miss it with these protein and fiber-packed burgers. A great change of pace if you want to eat vegetarian or need something a little different from the norm. Spicy, with a cool, creamy sauce, garnish with Colby or pepper jack cheese, sliced tomatoes, onions, and avocados, if desired. Make lots – they are better as leftovers!
(Doused in guacamole they are just too scrumptious!)
1 1/2 tablespoons olive oil
1 medium onion, diced
2 cloves garlic, minced
One 15-ounce can black beans, drained and rinsed (S&W brand is my favorite for this)
One 4-ounce can diced green chilies, UNdrained
1/2 cup Panko bread crumbs OR 1/2 cup finely ground walnuts or pecans
1/2 cup chopped fresh cilantro
1 tablespoon half & half or milk
1 tablespoon flour
1 1/4 teaspoons taco seasoning or chili mix seasoning
1/2 teaspoon cumin
1/4 teaspoon salt
1 teaspoon Splenda (sugar)
In a frying pan heat the oil over medium heat. Saute the onion and garlic for 5 minutes or until soft.
In a large bowl mash the beans with a fork, leaving a few chunks. Add the onion mixture to the beans. Stir in the green chilies, egg, bread crumbs, cilantro, cream, flour, taco or chili mix, cumin, salt, and Splenda (sugar). Allow to rest for 15 minutes.
Heat a little more oil in the frying pan and cook the patties (about 1/3 cup each, but keep thick – don’t flatten and they will stay more moist) for about 3 minutes on each side. Makes 6 burgers.
Per Serving: Calories 130; Protein 6 g; Fat 4 g; NET Carbs 12 g; Sugar 1 g; Sodium 181 mg
SPICY YOGURT SAUCE
1/2 cup Greek-style yogurt or sour cream
1/4 cup salsa – whichever heat you like
1/4 teaspoon taco mix or chili mix seasonings
In a small bowl combine the yogurt or sour cream, salsa, and Chili Mix. Serve over burgers.