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Ингредиенты
- 1/2 c. yellow cornmeal
- 1/4 c. all-purpose flour
- 1/4 tsp double-acting baking pwdr
- 1/4 tsp cayenne
- 1/4 tsp salt
- 1/2 tsp grnd cumin
- 1/3 c. lowfat milk
- 1 lrg egg yolk
- 1/4 x inch - diced extra-sharp Cheddar (about 1/4 lb.)
- 1 c. canned black beans rinsed well in a sieve and patted dry between layers of paper towels
- 2 lrg egg whites vegetable oil for frying the fritters lowfat sour cream and tomato salsa as accompaniments if you like
Инструкции
- In a bowl whisk together well the cornmeal, the flour,the baking pwdr, the cayenne, the salt, and the cumin, whisk in the lowfat milk and the yolk, and stir in the Cheddar and the beans. In another bowl beat the whites till they hold soft peaks and fold them into the Cheddar mix thoroughly.
- Heat 1/8 inch of the oil in a well-seasoned cast-iron or possibly non-stick skillet over moderately high heat till it is warm but not smoking. Working in batches, drop heaping Tbsp. of the batter into the skillet, spreading them slightly, fry the fritters for 1 minute on each side, or possibly till they are golden, and let them drain on paper towels. Serve the fritters with the lowfat sour cream and the tomato salsa.
- Makes about 18 fritters.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 472g | |
| Calories 1194 | |
| Calories from Fat 89 | 7% |
| Total Fat 10.21g | 13% |
| Saturated Fat 3.09g | 12% |
| Trans Fat 0.0g | |
| Cholesterol 214mg | 71% |
| Sodium 753mg | 31% |
| Potassium 3307mg | 94% |
| Total Carbs 213.62g | 57% |
| Dietary Fiber 33.7g | 112% |
| Sugars 10.38g | 7% |
| Protein 63.77g | 102% |
