Black Bean Croquettes with Cornmeal
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Black Bean Croquettes with Cornmeal
Savory bean croquettes with black beans and corn meal makes a perfect entree for vegetarian dieters.
材料
做法
- Mash beans but don't puree so as to have a few bean chunks for texture. Use a little bean liquid or water if beans are too dry to mash.
- Combine the beans, onion, cilantro, egg and sprinkle with salt and pepper.
- Add cornmeal by the tablespoon until its made a batter that is barely stiff enough to handle. (You should be able to shape it with your hands without it sticking, but it should be quite fragile or the cakes will be dry.)
- Add corn oil to a large, deep skillet and turn flame on medium. Shape the bean mixture into patties 2 to 3 inches across or into 1 ½ x 3 inch logs.
- When the oil is hot, place them in the skillet. Don't crowd them; you may have to work in batches.
- Cook the croquettes until nicely browned on all sides, adjusting the heat so they brown evenly without burning before turning, 7 or 8 minutes total. Keep warm in the oven or under aluminum foil until ready to serve, or serve at room temperature.
- Garnish with salsa, fat-free sour cream and fresh cilantro sprigs, if desired. Brown rice with roasted or fresh corn make a nice accompaniment.
- Note: as variations, you may add any of the following alone or together for extra zing in the batter: a dash of cumin, minced jalapeno, fresh chile, hot sauce or fresh squeezed lemon juice.
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This is one of my new favorite vegetarian meals, hands down. It's full of protein, fiber and tastiness.
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用新鲜香蕉和西葫芦制成的美味健康蛋糕,每一口都带有腐朽的巧克力。
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美味且易于准备。
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营养总结:
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Black Bean Croquettes with Cornmeal的每一食用份量含有322卡路里
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热量分解: 43% 脂肪, 44% 碳水物, 13% 蛋白质. |
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营养成分
食用量
每份
能源
1347 千焦
322 千卡
蛋白质
10.6克
脂肪
15.78克
饱和脂肪
2.325克
反链脂肪
0克
多不饱和脂肪
8.032克
单不饱和脂肪
4.413克
胆固醇
54毫克
碳水化合物
35.58克
糖
1.88克
纤维
9.8克
钠
557毫克
钾
118毫克
热量分解:
碳水化合物 (44%)
脂肪 (43%)
蛋白质 (13%)
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