Chili Burgers - Atkins Diet Recipes

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Category : Meat

Recipe : Chili Burgers

Makes 4 servings

Rather than spooning chili on top of the burger, this hot and spicy chili is stirred right
into the beef mixture.

2 teaspoons vegetable oil
1 medium onion, chopped
2 tablespoons mild or hot chili powder
1 tablespoon dried oregano
2 teaspoons ground cumin
1/2 teaspoon ground ginger
1/4 teaspoon ground allspice
6 ounces drained cooked red kidney beans
12 ounces lean ground beef (10% or less fat)
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
Four 1-ounce Kaiser rolls, split

Spray rack in broiler pan with nonstick cooking spray. Preheat broiler.
In medium nonstick skillet, heat oil; add onion. Cook over medium heat, stirring
frequently, 3-5 minutes, until onion is softened. Add chili powder, oregano,
cumin, ginger and allspice; cook, stirring frequently, 2 minutes, until well-blended
and fragrant. Remove from heat.
Stir beans into onion mixture; with fork, mash beans until coarsely crushed.
In medium bowl, combine beef, salt, pepper and bean mixture; form into 4 equal
patties. Place patties onto prepared rack in broiler pan; broil 4" from heat,
turning once, 14 minutes, until cooked through.
Serve each burger on a roll.

SERVING (1 CHILI BURGER) PROVIDES: 1/2 Fat, 1/4 Vegetable, 3 Proteins, 1
Bread.

PER SERVING: 331 Calories, 13 g Total Fat, 4 g Saturated Fat, 53 mg Cholesterol,
807 mg Sodium, 30 g Total Carbohydrate, 4 g Dietary Fiber, 25 g Protein, 86 mg
Calcium