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Spicy Chili Bean Burgers Come and get 'em! Veggie burgers packed with fiber-rich cereal are ready in less than 30 minutes. Prep Time:25 min Start to Finish:25 min makes:5 sandwiches
1 cup Fiber One original bran cereal 1 can (15 or 16 oz) spicy chili beans in sauce, undrained 1/2 cup quick-cooking oats 1/4 cup chopped green onions (4 medium) 1 egg, slightly beaten 5 whole wheat burger buns, split 1 1/4 cups washed fresh baby spinach leaves 5 slices tomato
1. Place cereal in resealable food-storage plastic bag; seal bag and crush with rolling pin or meat mallet. 2. In medium bowl, mash beans with fork until no whole beans remain. Add cereal, oats, onions and egg; mix well. Shape mixture into 5 patties, each about 3 1/2 inches in diameter. 3. Spray 12-inch skillet with cooking spray. Add patties; cook over medium heat about 10 minutes, turning once, until brown. 4. For each sandwich, place 1/4 cup spinach leaves and 1 tomato slice on bottom half of bun; top with bean burger and top half of bun. High Altitude (3500-6500 ft): Cook patties over medium-high heat about 10 minutes.
Nutritional Information
1 Serving: Calories 280 (Calories from Fat 40); Total Fat 4 1/2g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 40mg; Sodium 800mg; Total Carbohydrate 48g (Dietary Fiber 12g, Sugars 6g); Protein 11g Percent Daily Value*: Vitamin A 25%; Vitamin C 8%; Calcium 15%; Iron 30% Exchanges: 2 1/2 Starch; 1/2 Other Carbohydrate; 1/2 Vegetable; 1/2 Fat Carbohydrate Choices: 3 . MyPyramid Servings 2 oz-equivalents Grains, 2 oz-equivalents Meat & Beans, 1/2 c Vegetables
Posted by HoodiaPharm HungerAway ::
6:21 AM ::
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