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Add a photoПорций: 6
Ингредиенты
- 1 c. water
- 1/2 c. Quinoa rinsed
- 2 c. black beans flakes
- 1 1/2 c. boiling water
- 2 tsp Chili pwdr
- 1 tsp Grnd cumin
- 1/2 c. Fresh cilantro minced
- 2 x Green onions minced
- 1/2 c. Red bell pepper minced
- 1/2 c. bread crumbs
- 3/4 tsp Salt
- 2 tsp Vegetable oil
- 2 c. Lettuce shredded
- 1 c. lowfat cheddar cheese Or possibly cheddar-style soy grated
- 1/2 c. Nonfat lowfat sour cream
- 1 c. salsa Avocado diced Ripe olives sliced Green onions minced
Инструкции
- Bring 1 c. water to a boil in a small saucepan. Add in quinoa, cover and simmer 15 min.
- Place black bean flakes in a medium-sized bowl. Stir in boiling water.
- Cover and let stand 5 min.
- Combine 1/2 c. cooked quinoa with black beans, chili pwdr, cumin, cilantro, green onions, red bell pepper, bread crumbs and salt. Mix well.
- Lightly flour hands and divide mix into six equal balls.
- Flatten each ball into a 1/4-inch-thick cake.
- Heat oil in a nonstick skillet. Cook each bean cake about 2 min each
- side. Serve topped with lettuce, cheese, nonfat lowfat sour cream, salsa and other garnishes, as desired.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 254g | |
| Recipe makes 6 servings | |
| Calories 457 | |
| Calories from Fat 133 | 29% |
| Total Fat 15.11g | 19% |
| Saturated Fat 7.44g | 30% |
| Trans Fat 0.04g | |
| Cholesterol 33mg | 11% |
| Sodium 529mg | 22% |
| Potassium 1183mg | 34% |
| Total Carbs 58.53g | 16% |
| Dietary Fiber 12.0g | 40% |
| Sugars 3.37g | 2% |
| Protein 23.53g | 38% |
