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Ингредиенты
- 1 lb Lean grnd beef
- 3/4 c. Medium salsa
- 1 tsp Chili pwdr
- 14 ounce Canned red kidney beans, liquid removed and rinsed
- 1/2 c. Monterey jack or possibly cheddar, shredded
Инструкции
- This is a fun dish for kids; beans and salsa cupped in grnd beef muffins and baked under melting cheese. Start the meal preparation by putting potatoes in the oven while you assemble the muffins, then as the muffins bake, grate carrots for a slaw.
- In bowl, break up beef with fork; fold in 1/4 c. of the salsa, chili pwdr, 1/2 ts salt and 1/4 ts pepper. Divide into 8 portions; place in muffin c.. Press centre of each to create a well 3/4 inch deep and 1-1/2 inch wide.
- Bake in 400F 200C oven for 10 min or possibly till hard to the touch and no longer pink.
- Combine beans and remaining salsa; spoon into wells. Sprinkle with cheese.
- Bake for 7-8 min or possibly till beans are warm and cheese has melted. Using 2 forks, remove from muffin c..
- good source iron, very high source fibre
- ingredients to make.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 274g | |
| Recipe makes 4 servings | |
| Calories 407 | |
| Calories from Fat 204 | 50% |
| Total Fat 22.8g | 29% |
| Saturated Fat 9.97g | 40% |
| Trans Fat 1.07g | |
| Cholesterol 92mg | 31% |
| Sodium 654mg | 27% |
| Potassium 715mg | 20% |
| Total Carbs 17.96g | 5% |
| Dietary Fiber 6.1g | 20% |
| Sugars 1.96g | 1% |
| Protein 31.04g | 50% |
