Black Bean Burgers with Mango Salsa
|2 cansblack beans (15 ounce cans); rinsed and drained|
|3/4 cupfresh cilantro; finely chopped, divided|
|3/4 cupMonterey Jack Cheese (3 ounces); shredded|
|1/4 cuppanko (japanese bread crumbs); japanese bread crumbs|
|2 teaspoonscumin; ground|
|1 teaspoonoregano; dried|
|1/2 teaspoonsea salt|
|1/2 mediumjalapeno pepper; finely chopped|
|2 largeegg whites|
|1 1/4 cupsmango (about 1 medium); chopped and peeled|
|3 tablespoonsshallots; chopped|
|1 1/2 tablespoonslime juice; fresh|
|1 avocado; peeled and chopped|
|1 clovegarlic; minced|
|6 2 ouncewhole-wheat hamburger buns; lightly toasted|
|6 green leaf lettuce leaves|
Black Bean Burgers with Mango Salsa Preparation
1. Preheat oven to 350 degrees
2. Place black beans in a medium bowl; mash with a fork. Stir in 1;2 cup finely chopped cilantro and the next 7 ingredients (through egg whites). Shape bean mixture into 6 (1/2 inch thick) patties. Arrange patties on a baking sheet coated with cooking spray. Bake at 350 degrees for 20 minutes, carefully turning once.
3.Combine remaining 1\4 cup cilantro, mango, and the next 4 ingredients (through minced garlic) in a medium bowl. Place a patty on bottom half of each hamburger bun; top each with 1 lettuce leaf, 1/3 cup salsa, and top half of bun
Yield: 6 servings (serving size: 1 burger).
CALORIES 320: FAT 119g ('01 39g. mono 5g.poly 1.7g): PROTEIN 134g: CARB 46.2g: FIBER 10.19: CHOL 13mg: IRON 3.3mg: SODIUM 777mg; CALC 201mg
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