RECIPES

California Avocado Beef and Black Bean Burger

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Total Time:

10min

Cook Time:

10min

Nutritional Highlights (per serving)

See Full

320
Calories
13 g
Total Fat
4 g
Dietary Fiber
28 g
Protein
24 g
Total Carbs

Ingredients

Serves: 8
cup  canned black beans, drained and rinsed
  ripe, Fresh California Avocados, halved, seeded and peeled
1 1/4  lb.  lean ground beef (90% lean or higher)
1/2  cup  roughly chopped cilantro
1/2  cup  panko bread crumbs
tsp.  ground cumin
1/2  tsp.  chili powder
1/4  tsp.  kosher salt
1/4  tsp.  black pepper
  thin slices reduced-fat Cheddar cheese
  whole wheat hamburger buns, lightly toasted
  As needed  Thinly sliced tomatoes
  As needed  Lettuce leaves

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

Instructions

  1. Preheat an outdoor grill to medium.
  2. Place the beans on a cutting board and mash with the back of a fork or large spoon until smooth, but still a bit chunky. Transfer to a large mixing bowl.
  3. Place an avocado half on a cutting board and mash with the back of a fork. Transfer to the mixing bowl and stir together with the beans.
  4. Add the beef, cilantro, bread crumbs, cumin, chili powder, salt and pepper and mix until well combined. Divide the beef mixture and shape into patties, each a bit larger in diameter than the hamburger buns. Create a small dimple in the center of the burger patty by pressing down with your fingers.
  5. Place the patties on the grill and cook until no longer pink inside and an instant-read thermometer registers at least 160°F, 4 to 5 minutes per side. Place cheese slices on top of patties about 2 minutes before done.
  6. While the burgers are cooking, cut the remaining avocado into thin slices. Place slices on a serving platter along with the tomatoes, lettuce leaves, and additional cilantro as desired.
  7. When the burgers are done, serve on buns and offer toppers on the side.

*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

Copyright © 2013, Liz Weiss, MS, RD and Janice Newell Bissex, MS, RD: MealMakeoverMoms.com

NUTRITION INFORMATION
PER SERVING
Calories 320
Total Fat 13 g
Trans Fat 0 g
Saturated Fat 5 g
Unsaturated Fat 4 g
Polyunsaturated Fat 0.5 mg
Dietary Fiber 4 g
Protein 28 g
Total Carbs 24 g
Cholesterol 55 mg
Sodium 544 mg
Potassium 350 mg
Total Sugar 4 g

Vitamin A 679 IU; Vitamin C 6 mg; Calcium 285 mg; Iron 3 mg; Vitamin D 5 IU; Folate 19 mcg; Omega 3 Fatty Acid 0.06 g

% Daily Value*: Total Fat 20%; Vitamin A 15%; Vitamin C 10%; Calcium 25%; Iron 15%

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Liz Weiss

Liz Weiss, MS, RD and Janice Newell Bissex, MS, RD

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