1 can (15 ounces) black beans, rinsed and drained
¼ cup plain, dry bread crumbs
¼ cup finely chopped onion
1 tablespoon salsa
1 tablespoon Worcestershire sauce
1 teaspoon ground cumin
½ teaspoon chili powder
¼ teaspoon dried oregano
2 tablespoons chopped fresh cilantro
Nonstick cooking spray
4 slices cheddar cheese
4 small whole-wheat hamburger buns (optional)
4 slices lettuce
4 slices tomato
In a medium bowl, mash the beans with a fork. Mix in the bread crumbs, onion, salsa, Worcestershire sauce, cumin, chili powder, oregano and cilantro.
Wet your hands with a bit of water; then shape the bean mixture into four 3- to 4-inch patties.
Spray a large nonstick skillet with nonstick cooking spray, and heat it over medium-high heat. Place the burgers in the pan, and cook them until they're heated through, about 3 to 4 minutes per side.
Place 1 slice of cheese on the top of each burger, and continue to cook the burger until the cheese begins to melt. Serve each burger on a whole-wheat bun, if desired, with lettuce and tomato.
Nutrition values per serving: 218 calories, 11 g fat, 18 g carbohydrate, 5 g fiber, 12 g protein, 30 mg cholesterol, 431 mg sodium.
"The Glycemic Index Cookbook For Dummies" (Wiley, 2010)