1 tsp. vegetable oil
1/2 cup finely chopped onion
1/2 cup chopped seeded plum tomato
1 tsp. minced jalapeño chili
1 garlic clove, minced
1 tsp. chili powder
1 15- to 16-oz. can kidney beans, rinsed, well drained
1/4 cup dry breadcrumbs
6 Tbsp. barbecue sauce
1 large egg white, beaten to blend
4 whole grain buns, toasted
4 Tbsp. grated reduced-fat cheddar cheese
4 lettuce leaves
4 tomato slices
Heat oil in medium nonstick skillet over medium heat. Add next 5 ingredients; sauté 5 minutes. Cool slightly.
Using fork, coarsely mash beans in medium bowl. Mix in onion mixture, breadcrumbs, 2 tablespoons barbecue sauce and egg white. Shape mixture into four 1/2-inch-thick patties. (Can be prepared 4 hours ahead. Cover and chill.)
If grilling, spray grill rack with nonstick spray, then prepare barbecue (medium heat). If sautéing, spray large nonstick skillet with nonstick spray and heat over medium heat. Lightly spray patties on both sides with nonstick spray. Place patties on grill or in skillet and cook until golden brown and heated through, about three minutes per side.
Place burgers on bun bottoms. Spread 1 tablespoon barbecue sauce over each. Sprinkle with cheese. Top with lettuce, tomatoes and bun tops.
Per serving: calories, 254; total fat, 5 g; saturated fat, 1 g; cholesterol, 3 mg.