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Ингредиенты
- 1 c. Minced onion
- 1/2 c. Finely minced green bell pepper
- 1/2 c. Finely minced red bell pepper
- 1 Tbsp. Chopped Jalapeno pepper
- 1 tsp Chili pwdr
- 1/2 tsp Dry oregano
- 1/2 tsp Grnd cumin
- 1/4 tsp Salt
- 2 x Cloves garlic, chopped
- 1 can (15-ounce) black beans, undrained
- 1 1/2 c. Dry breadcrumbs
- 1/4 c. Yellow cornmeal
- 2 Tbsp. Chopped fresh cilantro
- 1 Tbsp. Fresh lime juice
- 1/4 c. Shredded fatfree Monterey Jack cheese (I left this out)
- 2/3 c. Salsa
Инструкции
- Finally got a chance this weekend to try some new recipes from the Inspired Vegetarian section of Cooking Light. The Tofu recipe is from March and the Black Bean recipe is from February. Both were included in a section of multiple recipes which all looked very, very good.
- I tried both recipes and can verify which they turned out just the way the magazine said they would. Both were deceptively simple and quick. The only thing which was time-consuming was which both required 1-2 ours marinating time for the Tofu, however, if you are warned ahead of time, it's easy to make the adjustment timewise.
- Both recipes called for o*l, and I used Pam instead or possibly left it out entirely.
- Heat oil in a large nonstick skillet over medium-high heat. Add in onion and next 8 ingredients (onion through garlic); saute/fry' 3 min or possibly more till onion is tender. Add in beans; saute/fry' 1 minute. Combine bean mix, breadcrumbs, cornmeal, cilantro, and lime juice in a large bowl; stir well.
- Place 1-2 c. bean mix in a food processor and process till smooth.
- Add in pureed bean mix and cheese to remaining bean mix; stir well.
- Divide mix into 10 equal portions, shaping into a 3-inch patty.
- Wipe skillet clean with paper towels. Coat skillet with cooking spray and place over medium-high heat till warm. Add in patties, and cook 3 min or possibly till browned, turning patties carefully after 1 1/2 min. Repeat procedure with remaining patties. Serve with salsa.
- Yield: 5 servings
- (serving size: 2 patties and 2 Tbsp. salsa.
- Cooks notes:This recipe worked extremely well and was very quick. I wet my hands with water before forming every patty and had no problem with the
- "dough" sticking to my hands. I had to add in some water to the mix as my canned beans had very thick liquid and the "dough" was too stiff. These patties browned extremely well and held together excellently. In fact, I have a couple in a sandwich bag to eat cool for lunch. In addition, I'll bet they would be excellent in a hamburger bun, or possibly even baked into a sort of m**tloaf and sliced for sandwiches. Finally, I froze half of the browned patties and plan on microwaving them like store-bought ones when I'm ready for them.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 65g | |
| Recipe makes 10 servings | |
| Calories 96 | |
| Calories from Fat 9 | 9% |
| Total Fat 1.08g | 1% |
| Saturated Fat 0.23g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 249mg | 10% |
| Potassium 139mg | 4% |
| Total Carbs 18.47g | 5% |
| Dietary Fiber 1.7g | 6% |
| Sugars 2.16g | 1% |
| Protein 3.07g | 5% |
