You won’t miss the meat in these flavorful Tex-Mex-inspired burgers. Make a double batch of the burgers and wrap the extras individually in wax paper for a second easy meal. Pop the wrapped burgers in a zip-close bag and freeze up to two months. Let them thaw about 30 minutes on the counter before cooking. (Be sure to talk to your diabetes care team if you are considering making changes to your meal plan.)
1 (15-ounce) can reduced-sodium black beans, rinsed and drained
⅓ cup old-fashioned rolled oats
3 tablespoons chopped cilantro
3 tablespoons minced red onion
1 small jalapeno, seeded and minced
1 large egg
1 clove garlic, crushed through a press
1 teaspoon chili powder
½ teaspoon ground cumin
⅛ teaspoon salt
2 teaspoons canola oil
4 (2-ounce) whole-wheat sandwich buns, toasted
1 ripe avocado, pitted and peeled
4 teaspoons fresh lime juice
Pinch of salt
1. To make the burgers, place the beans in a large bowl and use a potato masher or fork to coarsely mash. Add the oats, cilantro, onion, egg, jalapeno, garlic, chili powder, cumin and salt and stir to combine. Divide the bean mixture into 4 equal portions (a scant ½ cup each) and shape each into a 3½-inch diameter patty. Place a sheet of wax paper on a large plate; place the patties on the plate and freeze for 15 minutes.
2. Meanwhile, to make the avocado-lime spread, place the avocado in a small bowl and use a fork to coarsely mash. Stir in the lime juice and salt.
3. To cook the burgers, heat the oil in a large nonstick skillet over medium-high heat. Add the patties and cook 2 to 3 minutes on each side or until patties are heated through and lightly browned.
4. Serve the patties in the buns, topped with lettuce, tomato and avocado spread.
Each serving (1 burger): 338 calories, 44 g carbohydrate, 13 g total fat, 2 g saturated fat, 47 mg cholesterol, 18 g fiber, 15 g protein, 446 mg sodium
Carbohydrate Choices: 3
Food Choices: 3 starch, 1 lean protein, 2 fat
Jackie Mills is a registered dietitian who develops recipes for such national magazines as Cooking Light and Family Circle, as well as for books such as the American Medical Association Type 2 Diabetes Cookbook. She was formerly the food editor at Redbook magazine. Mills is a paid contributor for The DX. All opinions contained in this article reflect those of the contributor, and not of Sanofi US, its employees, agencies or affiliates.
© 2015 The DX: The Diabetes Experience