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Ингредиенты
- 2 c. mango, peeled & diced
- 1/2 c. red bell pepper, minced
- 1/4 c. red onion, finely minced
- 1 x serrano pepper, seeded & chopped
- 2 Tbsp. fresh cilantro, coarsely minced
- 2 tsp fresh ginger root, chopped
- 1 Tbsp. lime juice
- 2 x 15 ounce. cans black beans, rinsed & liquid removed
- 1/4 c. fresh cilantro, minced
- 1/4 c. red onion, finely minced
- 1 x egg white (or possibly substitute), slightly beaten
- 1 tsp grnd cumin
- 1 tsp garlic, chopped
- 1/2 tsp grnd allspice
- 1/8 tsp cayenne pepper
- 1/3 c. whole wheat bread crumbs nonstick cooking spray
- 1 Tbsp. extra virgin olive oil
Инструкции
- Combine all mango salsa ingredients (first 7 ingredients) in a bowl and set aside.
- For the black bean cakes, place beans in a large bowl and coarsely mash till they stick together. Add in cilantro, onion, egg white, cumin, garlic, allspice, and cayenne pepper. Mix till well blended.
- Divide bean mix into 8 equal parts. Shape into 1/2" thick patties. Coat patties with bread crumbs. Spray both sides of patties with nonstick cooking spray.
- Heat oil in a skillet over medium-high heat. Add in bean cakes and fry till golden on both sides, turning once, about 8 min total.
- Serve hot with Mango Salsa. Garnish with cilantro and lime wedges, if you like.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 300g | |
| Recipe makes 4 servings | |
| Calories 741 | |
| Calories from Fat 59 | 8% |
| Total Fat 6.83g | 9% |
| Saturated Fat 1.31g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 81mg | 3% |
| Potassium 2900mg | 83% |
| Total Carbs 133.64g | 36% |
| Dietary Fiber 29.9g | 100% |
| Sugars 14.9g | 10% |
| Protein 41.37g | 66% |
