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Full Online Book HomeLearning KitchenOutdoor_cooking - Beef - Chili Con Carne Burgers
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Outdoor_cooking - Beef -  Chili Con Carne Burgers Post by :theguru Category :Learning Kitchen Author :Unknown Date :March 2012 Read :2728

Click below to download : Outdoor_cooking - Beef - Chili Con Carne Burgers (Format : PDF)

Outdoor_cooking - Beef - Chili Con Carne Burgers

3/4 cup canned black beans, rinsed and drained
3/4 lb extra-lean (95% fat-free) ground beef
2 Tbsp ketchup
3/4 tsp chili powder
3/4 tsp ground cumin
1/4 tsp kosher salt
1/8 tsp coarsely ground black pepper
4 hamburger buns, toasted
salsa
4 leaves green leaf lettuce


Coat grill or broiler rack with cooking spray; heat grill to medium-high for direct heat, or heat broiler.

In a large bowl, mash black beans with a fork until most, but not all, are crushed. Stir in ground beef, ketchup, chili powder, cumin, salt, and pepper; mix to combine. Shape into four 3 1/2"-thick patties.

Grill or broil 10 minutes, turning once, or until meat thermometer inserted in the sides of the burgers registers 160 F.

Serve on buns with tomato salsa and lettuce leaves.

Makes 4 servings.

Per serving: 350 calories, 22g protein, 31g carbs, 14g fat, 4g fiber

Source: CLBB
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