Turkey and Black Bean Burgers

• 份量: 6 servings
• 活動時間: 10 minutes
• 總時間: 20 minutes

食材

1 can (15 ounces black beans, rinsed and drained)

1 large egg (lightly beaten)

1 tablespoon reduced-sodium soy sauce

1 tablespoon Worcestershire sauce

1 teaspoon garlic powder

1 teaspoon onion powder

1 pound ground turkey (90 to 93 percent lean)

Kosher salt for sprinkling

步驟

In a large bowl, mash the beans by hand using a potato masher or the back of a large fork (mash them as much as you can, but it’s okay to leave chunks throughout). Add the egg, soy sauce, Worcestershire sauce, garlic powder, and onion powder and mix to combine. Add the ground turkey and gently combine using your hands or a spatula. Form the mixture into 6 large patties.

Liberally coat a large skillet with nonstick oil spray and warm over medium-high heat. Place 3 or 4 patties in the skillet. Mist the tops with oil spray and sprinkle them with salt. Cook for 4 to 5 minutes, then carefully flip, scraping the bottom to keep them intact. Next, lightly sprinkle the browned tops with salt and cook for another 4 to 5 minutes, until the internal temperature reaches 165˚.

Reapply oil spray to the skillet and repeat with the remaining burgers.

Serve the burgers on toasted whole grain hamburger buns with your choice of toppings.

營養

• 每份大小: 1 burger
• 卡路里: 180 kcal
• 總脂肪: 6 g
• 飽和脂肪: 1.5 g
• 不飽和脂肪: 4.5 g
• 膽固醇: 65 mg
• 鈉: 290 mg
• 總碳水化合物: 14 g
• 膳食纖維: 5 g
• 總糖: 1 g
• 蛋白質: 21 g