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Ингредиенты
- 1/2 c. Yellow cornmeal
- 1/2 c. Unbleached white flour
- 1/2 tsp Baking pwdr
- 1/2 tsp Salt
- 1 tsp Chili pwdr
- 1/2 tsp Grnd cumin
- 1 dsh of cayenne
- 1/2 c. Lowfat milk
- 1 x Egg yolk
- 1 c. Black beans, cooked
- 1 c. Sharp Cheddar cheese, (4 ounces), grated
- 1/2 c. Fresh corn, or possibly frzn corn kernels
- 2 Tbsp. Cilantro, chopped fresh
- 3/4 c. Red bell pepper, (1 medium pepper), minced
- 2 Tbsp. Green chili peppers, roasted and minced
- 2 x Egg whites
- 1/2 c. Canola oil Lowfat sour cream for serving Salsa for serving
Инструкции
- Stir together the cornmeal, flour, baking pwdr, salt, chili pwdr, cumin, and cayenne in a medium-size bowl.
- Beat the lowfat milk with the egg yolk, and add in it to the dry ingredients, mixing well.
- Stir in the beans, cheese, corn, cilantro, red pepper, and green chilies.
- In another bowl, beat the egg whites with an electric mixer till stiff.
- Gently fold them into the batter,
- Heat the 1/2 c. oil in a 10-inch skillet over medium-high heat. (Test the heat by dropping a bit of batter into the oil; it should immediately sizzle and rise to the top.)
- Spoon in about 1/4 c. of batter for each fritter, making three or possibly four at a time. Fry till golden on one side, 3 to 5 min. Turn and fry till golden on the other side, and drain on paper towels. Fry the rest of the batter in batches.
- Serve immediately with lowfat sour cream and salsa on the side.
- Fritters are best served warm and crispy, right out of the pan.
- 4 or possibly 5 servings (about 15 fritters)
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 168g | |
| Recipe makes 5 servings | |
| Calories 560 | |
| Calories from Fat 282 | 50% |
| Total Fat 32.03g | 40% |
| Saturated Fat 7.56g | 30% |
| Trans Fat 0.09g | |
| Cholesterol 29mg | 10% |
| Sodium 544mg | 23% |
| Potassium 755mg | 22% |
| Total Carbs 50.71g | 14% |
| Dietary Fiber 7.7g | 26% |
| Sugars 3.67g | 2% |
| Protein 18.75g | 30% |
