Black Bean Chipotle Burgers

• 分量: 4 servings
• 調理時間: 35 minutes
• 総時間: 1 hour 45 minutes

材料

1 15 ounce can black beans, rinsed and drained

½ cup frozen whole kernel corn, thawed

1 cup corn chips, finely crushed (about 1/2 cup crushed)

½ cup cooked brown rice

¼ cup finely chopped red onion

¼ cup bottled chunky salsa

½ - 1 teaspoon finely chopped canned chipotle peppers in adobo sauce

½ teaspoon ground cumin

1 clove garlic, minced

1 tablespoon olive oil

Finely shredded green cabbage

4 tostada shells, heated according to package directions

Bottled chunky salsa

Dairy sour cream

Fresh cilantro leaves

Crumbled queso fresco cheese

Avocado slices

手順

In a medium bowl mash half of the beans with a potato masher or pastry blender until well mashed. Add remaining beans, corn, corn chips, rice, onion, the 1/4 cup salsa, the chipotle peppers, cumin, and garlic.

Shape mixture into four 3-1/2-inch patties, about 3/4-inch thick. Place patties on a tray; cover and chill for at least 1 hour before cooking.

Brush both sides of patties with olive oil. Cook in a 12-inch skillet or on a griddle over medium heat for 10 minutes or until heated through, turning once. (To broil, preheat broiler. Place patties on the unheated rack of a broiler pan. Broil 4 inches from the heat for 10 minutes or until heated through, turning once.

Place some shredded cabbage on each tostada shell. Place the burgers over the cabbage and top with additional salsa, sour cream, cilantro, cheese, and avocado.

栄養

• カロリー: 362 kcal
• 脂肪総量: 17 g
• 飽和脂肪: 3 g
• 不飽和脂肪: 9 g
• トランス脂肪: 1 g
• コレステロール: 6 mg
• ナトリウム: 600 mg
• 炭水化物総量: 46 g
• 糖質総量: 3 g
• タンパク質: 14 g