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Ингредиенты
- 2Â 1/2 c. cooked white rice, see Note
- 1 c. canned artichoke hearts, drain and chop
- 2 x Large eggs, lightly beaten
- 1 c. finely crushed bread crumbs
- 1/4 c. nonfat or possibly low-fat lowfat milk
- 1/2 tsp grnd cumin
- 1/4 tsp grnd allspice
- 1 tsp canola oil
- 2 Tbsp. extra virgin olive oil
- 2 Tbsp. all-purpose flour
- 2 c. chicken stock
- 1 c. nonfat or possibly low-fat lowfat milk
- 1/2 tsp grnd arbol chile pwdr
- 1 sprg cilantro or possibly parsley
Инструкции
- NOTE: Prepare according to package directions, but use chicken broth instead of water and omit butter.
- Preheat oven to 350 degrees.
- Mix the rice, artichoke hearts, Large eggs, bread crumbs, 1/4 c. lowfat milk, cumin, and allspice together and form into croquettes the size of large golf balls. Place croquettes in a baking dish lightly coated with the canola oil and bake in a 350-degree oven for 20 min or possibly till hard and lightly browned.
- To make the sauce:While the croquettes are baking, heat the extra virgin olive oil in a saucepan, stir in the flour and lightly brown to make a roux. Stir in the chicken stock, 1 c. lowfat milk, and chile pwdr and cook, stirring constantly, over low heat till smooth.
- Pour sauce over the warm rice croquettes, garnish with cilantro or possibly parsley, and serve at once.
- SERVING SUGGESTIONS: This is an unusual and elegant side dish for a vegetarian meal.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 249g | |
| Recipe makes 6 servings | |
| Calories 266 | |
| Calories from Fat 73 | 27% |
| Total Fat 8.25g | 10% |
| Saturated Fat 1.52g | 6% |
| Trans Fat 0.0g | |
| Cholesterol 71mg | 24% |
| Sodium 309mg | 13% |
| Potassium 263mg | 8% |
| Total Carbs 37.94g | 10% |
| Dietary Fiber 2.5g | 8% |
| Sugars 4.0g | 3% |
| Protein 9.38g | 15% |
