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HEART Insight:
doi: 10.1097/01.HEARTI.0000414793.94039.b7
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Bunless Beef-and-Bean Burgers

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This recipe is brought to you by the American Heart Association's Patient Education program. Recipe copyright © 2010 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at heart.org/recipes.

Serves 4; 1 burger per serving

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Using less ground beef than usual and adding canned beans to make up the difference results in burgers with less cholesterol and saturated fat. Their hearty beef flavor still comes through, making these burgers taste so great that you won't miss the extra meat—or the buns!

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Ingredients

1 15.5-ounce can no-salt-added black beans or no-salt-added pinto beans, rinsed and drained well

8 ounces extra-lean ground beef

¼ cup plain dry whole-grain bread crumbs (lowest sodium available)

2 teaspoons chili powder

1 teaspoon ground cumin

1 medium garlic clove, minced

¼ teaspoon salt

⅛ teaspoon pepper

2 teaspoons canola or corn oil

2 tablespoons snipped fresh cilantro

1 medium green onion, thinly sliced (green and white parts)

1 medium fresh jalapeño, seeds and ribs discarded, minced

1 large tomato, cut crosswise into 4 thick slices

1 medium lime, cut into 4 wedges

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Directions

In a medium bowl, using a potato masher or fork, mash the beans until slightly chunky. Add the beef, bread crumbs, chili powder, cumin, garlic, salt, and pepper. Using your hands or a spoon, combine the ingredients. Shape into 4 burgers, each about 4 inches in diameter.

In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the burgers, covered, for 4 to 5 minutes on each side, or until no longer pink in the center.

Meanwhile, in a small bowl, stir together the cilantro, green onion, and jalapeño. Set aside.

Put a tomato slice on each of 4 plates. Top the tomato slices with the burgers. Sprinkle the burgers with the cilantro mixture. Serve with the lime wedges for squeezing on top.

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Nutrition Analysis

(per serving)

Calories 216

Total Fat 6.0 g

Saturated Fat 1.5 g

Trans Fat 0.0 g

Polyunsaturated Fat 1.0 g

Monounsaturated Fat 2.5 g

Cholesterol 31 mg

Sodium 220 mg

Carbohydrates 22 g

Fiber 6 g

Sugars 5 g

Protein 19 g

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Dietary Exchanges

1½ starch

2 lean meat

© 2012 American Heart Association, Inc.

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