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Thursday, March 11, 2010

Spicy Chili Bean Burgers

Spicy Chili Bean Burgers

Prep Time: 25 min
Total Time: 25 min
Makes: 5 sandwiches

1 cup Fiber One® original bran cereal
1 can (15 or 16 oz) spicy chili beans in sauce, undrained
1/2 cup quick-cooking oats
1/4 cup chopped green onions (4 medium) (I used ½ small white onion)
1 egg, slightly beaten (or ¼ cup Egg Beater)
1 1/4 cups washed fresh baby spinach leaves
5 slices tomato
5 whole wheat burger buns, split

1. Place cereal in resealable food-storage plastic bag; seal bag and crush with rolling pin or meat mallet (or crush in food processor).
2. In medium bowl, mash beans with fork until no whole beans remain. Add crushed cereal, oats, onions and egg; mix well. Shape mixture into 5 patties, each about 3 1/2 inches in diameter.
3. Spray 12-inch skillet with cooking spray. Add patties; cook over medium heat about 10 minutes, turning once, until brown.
4. For each sandwich, place 1/4 cup spinach leaves and 1 tomato slice on bottom half of bun; top with bean burger and top half of bun.

High Altitude (3500-6500 ft): Cook patties over medium-high heat about 10 minutes.

Nutrition Information:
1 Sandwich: Calories 280 (Calories from Fat 40); Total Fat 4 1/2g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 40mg; Sodium 800mg; Total Carbohydrate 48g (Dietary Fiber 12g, Sugars 6g); Protein 11g Percent Daily Value*: Vitamin A 25%; Vitamin C 8%; Calcium 15%; Iron 30% Exchanges: 2 1/2 Starch; 1/2 Other Carbohydrate; 1/2 Vegetable; 1/2 Fat

Sue’s notes:
· I made 8 patties from this mixture and they ended up being 95 calories without the bun.
· I added minced garlic and some Southwestern seasoning to the mixture before cooking.
· My burger was put on an OrrowWheat 100 calorie bun with lettuce and Heintz chili sauce. My mom tried it with lettuce, pepper Jack cheese, and salsa.
· Even though you are using spicy chili beans, the burger can be bland due to the cereal and oats. I highly recommend seasoning with additional items such as chili powder, taco seasoning, chili seasoning, or Southwest seasoning. I am cutting down on sodium, but you could add some salt & pepper.
· You can mash the beans with a potato masher or pulse them in a food processor. Just be careful not to mash them to the consistancy of bean dip. My mom said that she would have preferred it with some of the beans being left either whole or only slightly mashed.


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