California Avocado Beef and Black Bean Burger
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Total Time:
10min
Cook Time:
10min
Nutritional Highlights (per serving)
320
Calories
13
g
Total Fat
24
g
Total Carbs
28
g
Protein
55
mg
Cholesterol
Ingredients
Serves:
8
| 1 | cup | canned black beans, drained and rinsed |
| 2 | 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 |
| 1 | tsp. | ground cumin |
| 1/2 | tsp. | chili powder |
| 1/4 | tsp. | kosher salt |
| 1/4 | tsp. | black pepper |
| 8 | thin slices reduced-fat Cheddar cheese | |
| 8 | 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
- Preheat an outdoor grill to medium.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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
Monounsaturated Fat 4 g
Polyunsaturated Fat 0.5 g
Total Carbs 24 g
Dietary Fiber 4 g
Total Sugar 4 g
Protein 28 g
Cholesterol 55 mg
Sodium 544 mg
Potassium 350 mg
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.
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