Friday, September 28, 2012

Turkey Black Bean Burgers!

Black Bean Turkey Burgers.

What you’ll need:
Extra lean ground turkey (99%)
Organic blue corn tortilla chips (I used one serving which was about 7 chips)
1 ¼ cup organic and/or low sodium black beans (rinsed and pre-cooked for about 7-10 minutes)
Southwest chipotle Mrs. Dash salt-free seasoning
Fresh ground black pepper
-You could also add in peppers, onions, worcheshire sauce, or whatever you would like to add more flavors to your burgers.

First I took my black beans which I had already rinsed and pre-cooked a previous time. I rinse my beans before using them to remove excess sodium from them. I lightly mashed them up, but not too much. You want both mashed and some whole beans in your burgers to give them texture and girth. I then crushed up the tortilla chips with my hands and added both the chips and beans into a bowl with the ground turkey. Then I added in about 1 ½ tsp of Mrs. Dash southwest chipotle seasoning and a good bit of fresh ground black pepper. Mix all of the ingredients together with clean hands. Make sure it is all thoroughly mixed. I then shaped 6 burgers. Make sure to tuck in any whole black beans that may be sticking out on the sides. They may pop out while cooking otherwise. I cooked them on the stovetop with non-stick spray for about 10-15. They turned out so tasty. My aunt had a bite of one of mine and liked them so much that she made them for their dinner last night. It made me feel really awesome. 

For one burger with the ingredients I used there are 157 calories, 1.8 g of fat with only 0.2 from saturated fat, 11 g carbs, 2.4 g dietary fiber, no sugar, and 21.3 g protein.

These were definitely a success. I also love having leftovers to be able to use for lunches and dinners for the next couple days. I had one the first night I made them on a slice of whole grain low sugar bread with spinach and all natural Newman’s pineapple salsa on top with sriracha. Then last night I had one in a salad with a baked low carb high fiber tortilla torn up in it, sautéed red onion, jalapeño, and green bell pepper, pineapple salsa, and sriracha. I loved it both ways.  There are so many ways to eat these burgers. You could also make a burrito or break it up and make a Mexican-style pizza! I am definitely going to be using this recipe again in the future. I love the high protein in them. I hope

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