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California Avocado Beef and Black Bean Burger

California Avocado Beef and Black Bean Burger
Total time:

25 min

Prep time:

15 min

Cook time:

10 min

ingredients

Serving Size: 8

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

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California Avocados are NOW in season! Learn More

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 (Sat 5 g, Trans 0 g, Poly 0.5 g, Mono 4 g); Cholesterol 55 mg; Sodium 544 mg; Potassium 350 mg; Total Carbohydrates 24 g; Dietary Fiber 4 g; Total Sugars 4 g; Protein 28 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.

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