Monday, May 10, 2010

Black Beans, The Musical Fruit

     Need I say more? We already know how amazingly low fat, high fiber, and high protein beans are. Black beans just happen to be my favorite. I find them incredibly versatile and am fully prepared to amaze you with my black bean recipes. Ok so they may not all be mine personally, but I did pre-eat them for you, just to make sure they were good and tasty and perfect for this weeks listings. (I know, thoughtful right?!) SO, without further adieu, my first favorite, black bean burgers with mango chutney goodness. Even the kids went for this one! The flavors are distributed perfectly, with most of the spice being mixed in with the burger patty itself. The salsa contains the light mango and avocado mixture and tops these burgers off deliciously. Try pairing them with those fabulous new thin sandwich/burger buns.
And, I must mention that I got it from one of my favorite cooking magazines, and one of my new favorite websites, CookingLight.com

     Black Bean Burgers with Mango Salsa



Yield: 6 servings (serving size: 1 burger)

Ingredients

  • 2  (15-ounce) cans black beans, rinsed and drained
  • 3/4  cup  finely chopped fresh cilantro, divided
  • 3/4  cup  (3 ounces) shredded Monterey Jack cheese
  • 1/4  cup  panko (Japanese breadcrumbs)
  • 2  teaspoons  ground cumin
  • 1  teaspoon  dried oregano
  • 1/2  teaspoon  sea salt
  • 1/2  medium jalapeño pepper, finely chopped
  • 2  large egg whites
  • Cooking spray
  • 1 1/4  cups  chopped peeled mango (about 1 medium)
  • 3  tablespoons  chopped shallots
  • 1 1/2  tablespoons  fresh lime juice
  • 1  avocado, peeled and chopped
  • 1  garlic clove, minced
  • 6  (2-ounce) whole-wheat hamburger buns, lightly toasted
  • 6  green leaf lettuce leaves

Preparation

1. Preheat oven to 350°.
2. Place black beans in a medium bowl; mash with a fork. Stir in 1/2 cup finely chopped cilantro and the next 7 ingredients (through egg whites). Shape bean mixture into 6 (1/2-inch-thick) patties. Arrange patties on a baking sheet coated with cooking spray. Bake at 350° for 20 minutes, carefully turning once.
3. Combine remaining 1/4 cup cilantro, mango, and the next 4 ingredients (through minced garlic) in a medium bowl. Place a patty on bottom half of each hamburger bun; top each with 1 lettuce leaf, 1/3 cup salsa, and top half of bun.

Nutritional Information

Calories:
320
Fat:
11.9g (sat 3.9g,mono 5g,poly 1.7g)
Protein:
13.4g
Carbohydrate:
46.2g
Fiber:
10.1g
Cholesterol:
13mg
Iron:
3.3mg
Sodium:
777mg
Calcium:
201mg
Marina Delio, Santa Barbara, Calif., Cooking Light, APRIL 2010

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