Cheesy Corn and Bean Burgers

Name: Cheesy Corn and Bean Burgers
Cook time: 20 min
Total time: 20 min
Cuisine: Latin American, American
Ingredients: 1 large egg; 1 1/2 tsp Mexican seasoning blend; 1/4 tsp salt; 1/4 tsp black pepper; 1 (15 oz) can black beans, rinsed and drained; 1/2 cup frozen corn kernels, thawed; 1/2 cup reduced fat shredded pepper jack cheese; 1/4 cup whole wheat bread crumbs; 2 tbsp grated red onion; 2 tbsp canola oil; 4 light whole wheat hamburger buns, spilt and toasted; 2 tbsp reduced fat chipotle mayonnaise; 4 slices tomato; 4 green leaf lettuce leaves

3 steps

Cook:20min

Updated at: Thu, 17 Aug 2023 05:09:08 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories455.6 kcal (23%)

Total Fat17.5 g (25%)

Carbs54.4 g (21%)

Sugars6.5 g (7%)

Protein22 g (44%)

Sodium1219.5 mg (61%)

Fiber12.8 g (46%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1egg

large

1 ½ tspMexican seasoning blend

¼ tspsalt

¼ tspblack pepper

1 x 15 ozcan black beans

rinsed and drained

½ cupfrozen corn kernels

thawed

½ cupreduced fat shredded pepper jack cheese

¼ cupwhole wheat bread crumbs

2 Tbspred onion

grated

2 Tbspcanola oil

4whole wheat hamburger buns

light, spilt and toasted

2 Tbspreduced fat chipotle mayonnaise

4 slicestomato

4green leaf lettuce leaves

Instructions

Step 1

Whisk together egg, Mexican seasoning, salt, and pepper, in a medium bowl. Stir in beans and mash with fork. Stir in corn, cheese, bread crumbs, onions, and cilantro. Form into 4 (4 in) patties.

Step 2

Heat oil in large nonstick skillet over medium heat. Add patties and cook, carefully turning once with a wide spatula, until browned and heated through, about 10 minutes.

Step 3

Spread cut sides of hamburger buns with mayonnaise. Place burgers on bottom buns. Top evenly with tomato, lettuce, and top of buns.