Ingredients
- 4 tablespoons canola oil
- 2 medium portobellos, diced
- 1/2 red onion, diced
- 1/2 green bell pepper, cored, seeded and diced
- 1 can (15 oz) black beans, drained and rinsed
- 1/4 teaspoon paprika
- 1/4 teaspoon garlic powder
- 1/8 teaspoon freshly ground black pepper
- 2 egg whites
- 1 tablespoon honey mustard
- 1 tablespoon Worcestershire sauce
- 6 tablespoons dried breadcrumbs
- 4 whole-wheat buns
- 1/2 cup barbecue sauce
- 4 lettuce leaves
- 4 tomato slices
Preparation
Heat 2 tablespoons oil in a large skillet over medium heat. Cook mushrooms, onion and bell pepper, stirring occasionally, until pepper begins to soften, 4 to 5 minutes. Add beans, paprika, garlic powder and black pepper. Cook, smashing beans with the back of a spoon, 1 to 2 minutes more. Transfer mixture to a bowl and mix in eggs, mustard, Worcestershire sauce and breadcrumbs. Form into 4 patties. Wipe out skillet; heat remaining 2 tablespoons oil over medium heat and cook burgers until brown and firm, 6 to 7 minutes per side. Place on buns; top each with 2 tablespoons barbecue sauce, a lettuce leaf and a tomato slice.
The Skinny
475 calories per burger, 18.2 g fat (1.5 g saturated), 61.4 g carbs, 11.2 g fiber, 17.9 g protein
Reference: SELF.com/February 2009
