Juicy Southwestern Burgers
1 pound 90 percent lean ground beef
1/2 cup homemade or store-bought black bean dip
1/2 tsp. kosher salt
4-5 whole wheat hamburger buns
Preheat a cast iron grill pan over medium high heat or prepare an outdoor grill.
Mix ground beef and black bean dip together, being careful not to handle any more than you have to (overmixing can cause the burgers to become tough).
Shape the beef into four to five patties, packing them firmly. Spray the grill pan with nonstick cooking spray. Season the patties with kosher salt on both sides.
Cook burgers for 4 to 6 minutes on each side, depending on how you like them. Remove burgers from heat and allow to rest at least ten minutes before serving.
Toast the hamburger buns and top the burgers with pickled jalapeno peppers, more black bean dip, avocado salsa, guacamole, roasted red pepper tapenade or just ketchup and lettuce.
Makes 4 to 5 servings.
Per serving (based on 4, not including bun): 295 calories, 13 g fat (5 g saturated fat), 101 mg cholesterol, 0 g carbohydrate, 2 g fiber, 34 g protein, 5% vitamin A, 14% vitamin C, 5% calcium, 21% iron.
– From Class 39’s 2011 Healthy Burger Vault