Black Bean Burgers
Black beans and cooked rice are used as the base of these delicious burgers. Flavored with scallions, garlic, and spices, these are sure to please the whole family.
영양 정보 (1인분 기준)
1인분 기준 · 1회 제공량: 3 ounce
277
칼로리
13g
단백질
45g
탄수화물
6g
지방
10g
식이섬유
1g
당류
538mg
나트륨
포화지방 1 g · 콜레스테롤 51 mg
링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.
재료
low-sodium black beans
1 can (15.5 oz) · drained and rinsed with cold water
egg
1 large
cooked brown rice
1/2 cup
scallions
2 · green and white minced about 1/4 cup
chopped fresh cilantro
2 tablespoons · or basil leaves or a combination
garlic
1 clove · peeled and minced
dried oregano or basil
1/4 teaspoon
vegetable oil
1 teaspoon
salt
1/4 teaspoon
black pepper
1/2 teaspoon
-wheat buns
4 whole
조리법
- 1
Add beans to a bowl and mash with a fork until chunky. Add the egg and mix well.
- 2
Add precooked rice, scallions, garlic and oregano, salt and pepper and mix until well combined.
- 3
Divide the mixture into 4 portions and form each portion into a patty about 3/4 to 1 inch thick.
- 4
Place a large skillet on the stove on high heat. When the skillet is hot, add oil. Add burgers and cook 4 to 5 minutes per side until browned on both sides and heated throughout. Place on a whole wheat bun.
메모
- •Use old-fashioned rolled oats, leftover cooked barley or Panko breadcrumbs instead of prepared rice.
- •Serve with your favorite toppings such as lettuce, tomato, guacamole, salsa, low-fat cheese, or low-fat yogurt.
출처: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion
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