Chili Burgers
(From EatingWell)
Serves 4
1 tsp canola oil
1 small onion, finely chopped
1 clove garlic, minced
1 jalapeño pepper, seeded and finely chopped
2 tsp ground cumin
1 cup canned black beans
12 oz 90% lean ground beef
2 Tbsp tomato paste
2 Tbsp chopped fresh cilantro
1 tsp dried thyme
1/2 tsp freshly ground pepper
4 whole wheat Kaiser rolls
Heat oil in a small nonstick skillet over medium heat. Add onion and saute until light golden, about 3 minutes. Add garlic, jalapeño, and cumin; saute until fragrant, about 2 minutes longer. (If the mixture becomes too dry, add 1 Tbsp water.) Transfer the mixture to a medium bowl.
Prepare the grill or preheat the broiler. Add beans to the onion mixture and mash coarsely with a potato masher. Add beef, tomato paste, cilantro, thyme, salt and pepper; mix thoroughly but lightly. Shape the mixture into four 3/4-inch-thick patties.
Grill or broil the patties on a lightly oiled rack until browned and cooked through, aout 5 minutes per side. Place on rolls and garnish with tomato and lettuce.
Nutrition Info: 377 calories; 8g fat; 53mg cholesterol; 50g carb, 30g protein; 7g fiber; 705mg sodium.
If you'd like to cut out a few more calories/carbs, you can use light wheat burger buns instead of Kaiser rolls. This is a hearty burger, so I preferred using the bigger rolls.
Spicy Sweet Potato Fries
(From Weight Watchers)
Serves 4
2 large sweet potatoes, (about 1 3⁄4 pounds), peeled and cut into 1⁄4-inch-thick wedges |
1 Tbsp chili powder
1 Tbsp Cajun seasoning
2 tsp olive oil
Preheat the oven to 400°F. Spray a large baking sheet with nonstick spray.
Combine the potatoes, chili powder, Cajun seasoning, and oil in a large bowl. Spread the potatoes in one layer on the baking sheet. Bake until tender and golden, 30–40 minutes. Yields generous 1⁄2 cup per serving.
Ooh! That burger looks fabulous! I like sweet potatoes like that, too. Sometimes I add carrots or butternut squash cubes and they're nice too.
ReplyDeleteThe burger was very good! Although a couple of weeks ago, we made these teriyaki onion burgers with a chili ketchup and I think I liked those more. These are still very delicious, plus they''re less messy and bigger than those were.
ReplyDeleteAnd words cannot express my love for these fries, haha!