Recipe Rehab: Black Bean Burgers

Memorial Day weekend is often the unofficial start to summer and the beginning of the grilling season. Typical grilling choices tend to be a lot of meat and, more specifically, red meats like hamburgers, hotdogs, steaks, pork chops. From lowering my risk of heart disease and cancer to living a little greener, I've been trying to serve red meat only once per week at my house. I'm not going to let this reduce my use of the grill, though. Try my recipe for black bean burgers and you won't miss the red meat either.

This recipe is an improvement over some of your typical veggie or garden burgers because of the high fiber content of the black beans and whole grains from the whole wheat bread crumbs. The garlic, onion and vegetables not only add flavor to the burgers, they also add essential vitamins and minerals important for immune system health.

These burgers work great on the grill. Serve them with your favorite toppings (I personally love them with salsa) on a whole wheat bun and let the summer begin!

Ingredients: 2 (15 oz.) cans black beans, rinsed and drained
2 cloves garlic, minced
3 green onions, chopped
2 tablespoons fresh cilantro, chopped
1/2 green pepper, chopped
1 egg
1/2 teaspoon red pepper flakes
1/2 teaspoon cumin
Salt and pepper to taste
1/2 cup whole wheat bread crumbs

Instructions:
1. Mash the black beans with a fork until thick and pasty. Stir in the vegetables.
2. In a small bowl combine the egg and spices. Combine with the black bean paste and stir in the breadcrumbs until the mixture holds together.
3. Divide into five sections and shape into patties.
4. Lightly oil the grill or frying pan before cooking the burgers to reduce the chance they will stick. Cook for about eight minutes on each side.

Serves: 5

Nutrition Content (per serving): 259 calories, 2 g fat, 1 g saturated fat, 44 g carbohydrates, 16 g fiber, 17 g protein, 66 mg sodium

For another better burger recipe, try my Ahi Tuna Burger.

Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a RECIPE REHAB! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.

Celebrity dietitian and motivational life coach, Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com and www.theskinnyondietitians.com has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!