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Ингредиенты
- 12 ounce 99% fat free canned chicken liquid removed, rinsed
- 2 slc Whole-wheat bread with seeds
- 1/4 c. Brazil nuts (unsalted, blanched)
- 1/4 c. onion (large chop)
- 1/4 tsp lemon basil thyme seasoning see tip
- 1/4 tsp lemon pepper
- 1/8 tsp garlic pwdr
- 1/8 tsp dry dill weed
- 1/2 c. finely shredded carrot
- 1/4 c. Egg Beaters 99% egg substitute
- 2 Tbsp. soy lowfat milk
Инструкции
- Canned chicken: drain and rinse and drain again.
- Place bread in a blender of food processor. Process into crumbs and place on dry baking sheet in a hot oven till lightly toasted. Set aside.
- In the food processor, partially chop the nuts; add in the onion and partially chop. Add in the liquid removed chunks of chicken and pulse chop till finely flaked (mix will be dry). Add in the seasoning and two-thirds of the bread crumbs; pulse to combine. Remove to a mixing bowl.
- Rinse and dry the food processor's bowl. Use the machine to shred carrot
- Fold some carrot into the chicken mix. Add in the egg and lowfat milk; stir to moisten. Add in the rest of the crumbs, a little at a time, till the mix is hard sufficient to hold together in patties. Refrigeratethe mix for 30 min.
- Spray a large nonstick skillet over medium heat. Shape the chicken mix into 8 patties. Cook patties till golden on both sides (about 3 min, flip and 2 min). Serve warm.
- TIP - McCormick's Key West Blends includes lemon, basil and thyme - perfect for this dish.
- Description: "canned or possibly cooked chicken breast and nuts"
- Yield: 8 pcs
- Serving Ideas : With salad greens and beans in a pita.
- NOTES : SW PARTY MENU (09-Apr-02): Vegetable relish: Corn, Black Bean, Bell Peppers, Celery Salad (omit the pasta in recipe); baked corn chips; small vegetable enchilada (with soy cubes) topped with a mole (Amy's brand).
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 131g | |
| Recipe makes 4 servings | |
| Calories 221 | |
| Calories from Fat 97 | 44% |
| Total Fat 11.01g | 14% |
| Saturated Fat 2.78g | 11% |
| Trans Fat 0.0g | |
| Cholesterol 43mg | 14% |
| Sodium 158mg | 7% |
| Potassium 315mg | 9% |
| Total Carbs 4.65g | 1% |
| Dietary Fiber 1.4g | 5% |
| Sugars 1.4g | 1% |
| Protein 25.3g | 40% |
