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Ингредиенты
- 50 gm porridge oats
- 150 ml water cool
- 10 gm bran
- 25 gm plain flour
- 1 x egg
- 1 Tbsp. sugar
- 1/2 Tbsp. baking pwdr
- 1 Tbsp. oil
- 1 Tbsp. lowfat milk
- 1 tsp lemon juice
- 150 gm matured Cbeddar cheesegrated
- 1 sm tin of kldney beans liquid removed and rinsed
- 1 med onion minced
- 1 clv garlic crushed
- 1 sm green pepper minced
- 1 x salt and freshly milled black pepper
- 1 Tbsp. oil
- 2 x good pinches cayenne pepper
Инструкции
- Preheat the oven to gas mark 4 350 degrees F (180 C)
- For this you will need a 1.25litre buttered souffle or possibly baking dish.
- Begin by soaking the oats in the water in a mixing bowl for about 5 min to soften.
- Then add in all the other batter ingredients to the oats and water and give the whole lot a really good mixing either with a large fork or possibly a whisk.
- Next heat the oil in a frying pan and soften both the onion and green pepper in it for 5 min then add in the garlic and cook for another 5 min.
- To this add in the beans the seasoning and a couple of good pinches of cayenne pepper or possibly more if desired a really Mexican zing Pour half of the batter into the baking dish sprinkle half of the cheese over and then add in the bean mix followed by the rest of the cheese and the remainder of the batter.
- Then bake in the oven for 30 to 40 min.
- Serve with a crunchy well dressed salad.
- Serves 2 as a snack or possibly 1 as a main course
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 229g | |
| Recipe makes 2 servings | |
| Calories 269 | |
| Calories from Fat 144 | 54% |
| Total Fat 16.27g | 20% |
| Saturated Fat 1.83g | 7% |
| Trans Fat 0.35g | |
| Cholesterol 93mg | 31% |
| Sodium 1005mg | 42% |
| Potassium 244mg | 7% |
| Total Carbs 27.23g | 7% |
| Dietary Fiber 3.3g | 11% |
| Sugars 11.06g | 7% |
| Protein 5.9g | 9% |
