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.
营养成分（每份）
每份数值 · 每份分量: 3 ounce
277
卡路里
13g
蛋白质
45g
碳水
6g
脂肪
10g
膳食纤维
1g
糖
538mg
钠
饱和脂肪 1 g · 胆固醇 51 mg
圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。
食材
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
步骤
- 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.
备注
- •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.
来源: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion
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