Stretch-A-Burger

The high price of meat can be stressful. Stress less and stretch a buck with this easy burger recipe. Bonus – not only do beans still provide potassium and choline, they also add fiber and folate. Not a fan of kidney beans? Black beans and pinto beans also work well, but you can substitute any type of bean you like.

Get the kids involved in selecting their toppings, and add even more variety by mixing up the topping options and combos. Here are a few suggestions:

Avocado and pepper jack
Caramelized onion, sautéed mushrooms, and Swiss cheese
Sautéed spinach, mozzarella, and marinara sauce
Grilled peppers and hummus
Artichoke hearts, tomato, and basil

Ingredients

1⁄4 lb lean ground beef (or chicken or turkey)

3⁄4 c kidney beans (drained and rinsed if using canned)

1⁄2 c onion (chopped)

1⁄2 t garlic powder

1⁄4 t salt

1⁄4 t pepper

1 t vegetable oil

3 sli cheese (optional)

3 whole wheat hamburger buns

Yield amount

3 Servings

Preparation time

15 minutes

Cooking time

10 minutes

Total time

25 minutes

Instructions

Be sure to practice food safety when working with raw meat, including using different cutting boards for raw meat and veggies, or thoroughly washing your cutting board between tasks!

Wash your hands thoroughly.
In a large bowl, add the ground meat, beans, onion, and seasonings. Using your hands or a large spoon, mix to combine.
Using your hands, form 6 burger patties, and place them on a plate.
Wash your hands again and clean your workspace.
Before cooking the burgers, prepare toppings of your choice.
Place your pan over medium high heat and add oil to heat. Once the pan and oil are hot, add the burgers. Cook on one side for about 5 minutes, or until brown on the bottom. Flip and cook on the other side for another 5-7 minutes or until cooked to 165 degrees.
If using cheese, place a slice on each burger and let melt for about a minute. Serve each burger on a whole wheat bun with toppings of your choice!

Notes

If you can, buying ground meat or poultry in the family-sized or value pack can save you money. When you get home from the store, portion it into the amount you will use for one meal. Store it in a freezer bag and keep frozen for up to 6 months. Thaw in the fridge overnight to use for the next day. Check out other budget-saving tips.

Choose lean meats like chicken or turkey that have less saturated fat. When choosing ground beef, make sure it's lean (at least 93% lean) ground beef.

Equipment you’ll need:

Knife
Cutting board
Measuring spoons
Large bowl
Plate
Sauté pan
Spatula