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Ингредиенты
- cooking spray cornmeal for dusting
- 1 x 15 ounce can black beans, rinsed & liquid removed
- 1/2 c. brown rice, cooked
- 1/2 c. fresh corn kernels
- 1/2 c. sunflower seeds, coarsely grnd
- 1/4 c. cornmeal
- 1/4 c. wheat germ
- 1/2 c. minced celery
- 1 Tbsp. oil
- 1/2 c. salsa
- 1 Tbsp. chili pwdr
- 1 Tbsp. minced cilantro
Инструкции
- 1. Preheat oven to 375. Pan spray a 14x16-inch cookie sheet and dust with cornmeal.
- 2. In a large bowl, combine all ingredients and mix thoroughly. Let stand for 15 min.
- 3. On a piece of wax paper or possibly foil, shape 1/4 of the mix into a thin, 6-inch patty. Pick up wax paper and flip patty onto baking sheet. Repeat with remaining mix. Bake for 35 min, or possibly till brown and hard. To serve, cut in half.
- Top with salsa, avocado, and sprigs of cilantro.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 99g | |
| Recipe makes 8 servings | |
| Calories 286 | |
| Calories from Fat 49 | 17% |
| Total Fat 5.79g | 7% |
| Saturated Fat 0.68g | 3% |
| Trans Fat 0.04g | |
| Cholesterol 0mg | 0% |
| Sodium 82mg | 3% |
| Potassium 860mg | 25% |
| Total Carbs 47.07g | 13% |
| Dietary Fiber 9.2g | 31% |
| Sugars 1.65g | 1% |
| Protein 13.48g | 22% |
