Southwestern Black-Bean Burgers

For an even easier weeknight meal, make a double batch and freeze the uncooked burgers. Then all you need to do is defrost them for ten minutes and cook until heated through, about twelve minutes, turning once.

PREP: 10 minutes      GRILL: 6 minutes

MAKES: 4 burgers

1 can (15 to 19 ounces) black beans, rinsed and drained

2 tablespoons light mayonnaise

¼ cup loosely packed fresh cilantro leaves, chopped

1 tablespoon plain dried bread crumbs

½ teaspoon ground cumin

½ teaspoon hot pepper sauce

nonstick cooking spray

1 cup loosely packed sliced lettuce

4 (4-inch) mini whole-wheat pitas, warmed

½ cup mild salsa

1. Prepare outdoor grill for direct grilling over medium heat, or lightly spray a ridged grill pan with nonstick cooking spray, then heat on medium until hot.

2. In large bowl, with potato masher or fork, mash beans with mayonnaise until almost smooth (some lumps of beans should remain). Stir in cilantro, bread crumbs, cumin, and pepper sauce until combined. With lightly floured hands, shape bean mixture into four 3-inch round patties. Spray both sides of each patty lightly with cooking spray.

3. Place burgers on hot grill rack or pan. Cook burgers until lightly browned, 6 minutes, turning over once.

4. Arrange lettuce on pitas; top with burgers then salsa.

EACH BURGER: About 210 calories, 13g protein, 42g carbohydrate, 3g total fat (0g saturated), 0mg cholesterol, 715mg sodium