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Spicy Chili Bean Burgers

(5)
  3 reviews
  • 25 min prep time
  • 25 min total time
  • 8 ingredients
  • 5 servings
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Come and get 'em! Veggie burgers packed with fiber-rich cereal are ready in less than 30 minutes.

Ingredients

1
cup Fiber One™ original bran cereal
1
can (15 or 16 oz) spicy chili beans in sauce, undrained
1/2
cup quick-cooking oats
1/4
cup chopped green onions (4 medium)
1
egg, slightly beaten
1 1/4
cups washed fresh baby spinach leaves
5
slices tomato
5
whole wheat burger buns, split

Steps

  • 1 Place cereal in resealable food-storage plastic bag; seal bag and crush with rolling pin or meat mallet (or crush in food processor).
  • 2 In medium bowl, mash beans with fork until no whole beans remain. Add crushed cereal, oats, onions and egg; mix well. Shape mixture into 5 patties, each about 3 1/2 inches in diameter.
  • 3 Spray 12-inch skillet with cooking spray. Add patties; cook over medium heat about 10 minutes, turning once, until brown.
  • 4 For each sandwich, place 1/4 cup spinach leaves and 1 tomato slice on bottom half of bun; top with bean burger and top half of bun.
  • 1 Place cereal in resealable food-storage plastic bag; seal bag and crush with rolling pin or meat mallet (or crush in food processor).
  • 2 In medium bowl, mash beans with fork until no whole beans remain. Add crushed cereal, oats, onions and egg; mix well. Shape mixture into 5 patties, each about 3 1/2 inches in diameter.
  • 3 Spray 12-inch skillet with cooking spray. Add patties; cook over medium heat about 10 minutes, turning once, until brown.
  • 4 For each sandwich, place 1/4 cup spinach leaves and 1 tomato slice on bottom half of bun; top with bean burger and top half of bun.

Expert Tips

Legumes are loaded with plenty of fiber--the soluble kind. Start slowly so you have time to get used to added fiber in the diet!

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Sandwich
Calories
280
Calories from Fat
40
% Daily Value
Total Fat
4 1/2g
7%
Saturated Fat
1g
4%
Trans Fat
0g
0%
Cholesterol
40mg
14%
Sodium
800mg
33%
Total Carbohydrate
48g
16%
Dietary Fiber
12g
48%
Sugars
6g
6%
Protein
11g
11%
% Daily Value*:
Vitamin A
25%
25%
Vitamin C
8%
8%
Calcium
15%
15%
Iron
30%
30%
Exchanges:
2 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.
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