When it comes to healthy eating, it’s easy to boost your fiber intake with something as simple as eating more whole grains. So if you still want to enjoy a burger without all the fat—and also sneak in more fiber, these sizzling patties are your answer.
—JENNIFER KUNZ AUSTIN, TX
START TO FINISH: 30 MIN. • MAKES: 6 SERVINGS
1 cup water
1/2 cup bulgur
1 can (15 ounces) black beans, rinsed and drained
3 green onions, sliced
1 tablespoon stone-ground mustard
1 garlic clove, halved
1/4 teaspoon salt
1/4 teaspoon pepper
1 egg, lightly beaten
1/2 pound lean ground beef (90% lean)
1 tablespoon canola oil
6 whole wheat hamburger buns, split
Spinach leaves, sliced red onion and tomato
1. In a small saucepan, bring water to a boil. Stir in bulgur. Reduce heat; cover and simmer for 15-20 minutes or until tender. In a food processor, combine the beans, onions, mustard and garlic. Cover and pulse until blended. Stir in salt and pepper.
2. In a large bowl, combine the egg and the bulgur and bean mixture. Crumble beef over mixture and mix well. Shape into six patties.
3. In a large nonstick skillet, cook patties in oil in batches for 4-5 minutes on each side or until a thermometer reads 160° and juices run clear. Serve on buns with spinach, onion and tomato.
PER SERVING 307 cal., 8 g fat (2 g sat. fat), 54 mg chol., 517 mg sodium, 42 g carb., 9 g fiber, 17 g pro. Diabetic Exchanges: 2 starch, 2 lean meat, 1 fat.