Zesty Black Bean And Rice Burgers

   Zesty Black Bean And Rice Burgers
           

                 
Give these meatless burgers a try, they have tons of fiber, are low in fat and an ice change from ground beef or turkey burgers.
You will be surprised at the great flavour.


Let begin.


Ingredients:


1. 1 cup of cooked instant rice,


2. 1/4 cup of chopped onions,


3. 2 tablespoons salsa,


4. 1_15 ounce can black beans, drained and rinsed,



5. 1 tablespoon of chopped cilantro,



6. 4 whole wheat hamburger buns.



Directions:


1. Mash beans with food processor or fork or potato masher, mix in rice, onion, cilantro and salsa.




2. Spray large non_stick skillet with cooking spray, heat to medium _high heat.



3. Use 1/2 cup mixture for each patty, flatten onto skillet, cook 4_5 minutes on each side, or until lightly browned.



4. Serve with salsa, sour cream, lettuce, slice avocado, suggested side dishes: tossed salsa with your favorite veggies and low fat  south western ranch dressing.

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Asian Marinated Hamburger

          Asian Marinated Hamburger
                     

Ingredients;

1. 1 pound lean ground beef,

2. 1/4 cup soy sauce,

3. 1 teaspoon minced ginger root,

4. 3 tablespoons sesame seeds,

5. 1/4 cup of water,

6. 2 tablespoons of brown sugar,

7. 1 tablespoon Worcestershire sauce,

8. 4 whole wheat hamburger buns.

Instructions;

1. Form beef into 4 parties, place in a glass baking dish.

2. Combine water, soy sauce, brown sugar, ginger root and Worcestershire in a small bowl, pour over burgers at least once.

3. Remove burgers from marinade until is boiling, boil for 1 minute and use as a baste for burgers on grill.

4. Cook burgers until they are done to your liking, flipping once (avoid cake to medium to reduce risk of food borne illness)_ approximately 5_7 minutes for one each side.

5. Sauce on toasted buns with sliced tomato, lettuce and red onion.

6. Enjoy your Yammy Asian Marinated Hamburgers.