Health & Spirit

Nutrition News: Lowering Your Risk for Heart Disease

Charlyn Fargo on

1 teaspoon salt

1/2 teaspoon ground black pepper

1 ripe avocado, sliced

Optional toppings: Low-fat ranch dressing, yogurt or salsa

Cut two hamburger buns into 1/4-inch cubes. Combine cubed buns, beans and tomato paste in a large bowl; using a potato masher, mash to slightly chunky consistency. Add ground beef, onion, cilantro, jalapeno pepper, cumin, salt and pepper, mixing lightly but thoroughly. Lightly shape into eight 3/4-inch thick patties. Place patties on rack of broiler pan or grill and broil. Cook until thermometer reaches 160 F. Place burgers on bottoms of buns. Top burgers evenly with avocado slices. Top with dressing, sour cream, yogurt or salsa, if desired. Makes 8 burgers.


Per serving: 386 calories; 27 grams protein; 47 grams carbohydrate; 12 grams fat (3 grams saturated); 56 milligrams cholesterol; 7.7 grams fiber; 605 milligrams sodium.


Charlyn Fargo is a registered dietitian at Hy-Vee in Springfield, Illinois, and the media representative for the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at



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