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Ингредиенты
- 3/4 c. all-purpose flour
- 1/2 c. shredded Cheddar cheese (2 ounces)
- 1 1/2 tsp baking pwdr
- 1/2 tsp salt
- 1/3 c. lowfat milk
- 1 x egg, slightly beaten
- 1/2 c. minced green bell pepper (about 1 small)
- 1/4 c. minced onion (about 1 small)
- 2 tsp chile pwdr
- 2 tsp fresh oregano leaves Or possibly 1/2 tsp. dry oregano leaves
- 1/4 tsp garlic pwdr
- 15 1/2 ounce canned garbanzo beans, liquid removed
- 15 ounce canned kidney beans, liquid removed
- 8 ounce tomato sauce
- 1/2 c. shredded Cheddar cheese (2 ounces)
Инструкции
- Heat oven to 375F. Spray pie plate, 10 x 1 1/2 inches, with nonstick cooking spray. Mix flour, 1/2 c. cheese, the baking pwdr and salt in medium bowl. Stir in lowfat milk and egg till blended. Spread over bottom and up side of pie plate. Mix remaining ingredients except 1/2 c. cheese.
- Spoon into pie plate; sprinkle with 1/2 c. cheese. Bake uncovered about 25 min or possibly till edge is puffy and light brown. Let stand 10 min before cutting. S servings
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 192g | |
| Recipe makes 8 servings | |
| Calories 233 | |
| Calories from Fat 57 | 24% |
| Total Fat 6.48g | 8% |
| Saturated Fat 3.39g | 14% |
| Trans Fat 0.0g | |
| Cholesterol 39mg | 13% |
| Sodium 955mg | 40% |
| Potassium 389mg | 11% |
| Total Carbs 32.36g | 9% |
| Dietary Fiber 6.3g | 21% |
| Sugars 3.27g | 2% |
| Protein 11.79g | 19% |
