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Ингредиенты
- 1 c. Canned black beans, rinsed, liquid removed
- 1 med Tomato, minced (about 1 c.)
- 1/4 c. Green pepper, minced
- 2 Tbsp. Onion, finely minced
- 1 Tbsp. Fresh cilantro, minced
- 1/4 c. Extra virgin olive oil, divided
- 1 Tbsp. Lime juice
- 1/4 tsp Salt
- 1/4 tsp Grnd cumin
- 1/4 tsp Dry oregano
- 1 tsp Garlic, crushed
- 4 x Bays english muffins, lightly toasted
- 1 c. Shredded monterey jack cheese
Инструкции
- In a medium bowl, combine first five ingredients. In small bowl, whisk together 2 Tbsp. extra virgin olive oil with lime juice, salt, cumin and oregano.
- Toss with black bean mix. Set aside. In small saucepan, over medium heat, heat remaining extra virgin olive oil. Saute/fry garlic till golden brown, about 2 min.
- Brush muffin halves proportionately with garlic/oil mix. Divide bean/tomato mix proportionately over 8 muffin halves. Sprinkle proportionately with cheese. Broil 6 inches from heat till cheese melts, about 3 min. Serve immediately.
- Serves 4
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- Notes: A cilantro-tinged mix of black beans and fresh tomatoes on garlic- rubbed English muffins lends a Southwestern twist to an Italian appetizer. S: 4
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 139g | |
| Recipe makes 4 servings | |
| Calories 414 | |
| Calories from Fat 206 | 50% |
| Total Fat 23.19g | 29% |
| Saturated Fat 7.54g | 30% |
| Trans Fat 0.0g | |
| Cholesterol 25mg | 8% |
| Sodium 303mg | 13% |
| Potassium 861mg | 25% |
| Total Carbs 35.93g | 10% |
| Dietary Fiber 9.0g | 30% |
| Sugars 2.36g | 2% |
| Protein 18.15g | 29% |
