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
調理方法
- 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.
121人のメンバーがこのレシピを料理帳に追加しました。
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評価
This is one of my new favorite vegetarian meals, hands down. It's full of protein, fiber and tastiness.
2011年 08月 22日 投稿者: Lindao6
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手早く簡単に美味しい一品。
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シンプルな材料で作る簡単で満足感のあるスープ。
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準備が簡単な料理。
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朝食に厚くて美味しいヘルシーなパンケーキ。
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栄養のまとめ:
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Black Bean Croquettes with Cornmealの1サービングあたりのカロリーは322あります。
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カロリーの内訳 43% 脂質, 44% 炭水化物, 13% たんぱく質. |
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栄養成分
分量
1サービングあたり
エネルギー
1347 kj
322 kcal
たんぱく質
10.6g
脂質
15.78g
飽和脂肪
2.325g
トランス脂肪
0g
多価不飽和脂肪
8.032g
一価不飽和脂肪
4.413g
コレステロール
54mg
炭水化物
35.58g
糖分
1.88g
食物繊維
9.8g
ナトリウム
557mg
カリウム
118mg
カロリーの内訳
炭水化物 (44%)
脂質 (43%)
たんぱく質 (13%)
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