Spicy Chili Bean Burgers
Prep Time: 25 Minutes • Start to Finish: 25 Minutes • Makes 5 burgers
- 1 cup bran cereal
- 1 can (15 or 16 oz) spicy chili beans in sauce, undrained
- ½ cup quick-cooking oats
- ¼ cup chopped green onions (4 medium)
- 1 egg, slightly beaten
- 1¼ cups washed fresh baby spinach leaves
- 5 slices tomato
- 5 whole wheat burger buns, split
1 Place cereal in resealable food-storage plastic bag; seal bag and crush with rolling pin or meat mallet (or crush in food processor).
2 In medium bowl, mash beans with fork until no whole beans remain. Add crushed cereal, oats, onions and egg; mix well. Shape mixture into 5 patties, about 3½ inches in diameter.
3 Spray 12-inch skillet with cooking spray. Add patties; cook over medium heat about 10 minutes, turning once, until browned.
4 For each sandwich, place ¼ cup spinach leaves and 1 tomato slice on bottom half of bun; top with bean burger and top half of bun.
1 Burger: Calories 280 (Calories from Fat 40); Total Fat 4.5g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 40mg; Sodium 800mg; Total Carbohydrate 48g (Dietary Fiber 12g); Protein 11g Exchanges: 2½ Starch, ½ Other Carbohydrate, ½ Vegetable, ½ Fat Carbohydrate Choices: 3