Förberedelsetid: 5 min
Tillagningstid: 20 min
Typ av måltid:
varmrätter
Betyg:
Medelbetyg av FatSecrets medlemmar
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av medlem: Lindao6 ![](https://m.ftscrt.com/static/member/4b94381b-68ba-4dc7-906d-3961037816b6_tiny.jpg)
Black Bean Croquettes with Cornmeal
Savory bean croquettes with black beans and corn meal makes a perfect entree for vegetarian dieters.
Ingredienser
Anvisningar
- Mash beans but don't puree so as to have a few bean chunks for texture. Use a little bean liquid or water if beans are too dry to mash.
- Combine the beans, onion, cilantro, egg and sprinkle with salt and pepper.
- Add cornmeal by the tablespoon until its made a batter that is barely stiff enough to handle. (You should be able to shape it with your hands without it sticking, but it should be quite fragile or the cakes will be dry.)
- Add corn oil to a large, deep skillet and turn flame on medium. Shape the bean mixture into patties 2 to 3 inches across or into 1 ½ x 3 inch logs.
- When the oil is hot, place them in the skillet. Don't crowd them; you may have to work in batches.
- Cook the croquettes until nicely browned on all sides, adjusting the heat so they brown evenly without burning before turning, 7 or 8 minutes total. Keep warm in the oven or under aluminum foil until ready to serve, or serve at room temperature.
- Garnish with salsa, fat-free sour cream and fresh cilantro sprigs, if desired. Brown rice with roasted or fresh corn make a nice accompaniment.
- Note: as variations, you may add any of the following alone or together for extra zing in the batter: a dash of cumin, minced jalapeno, fresh chile, hot sauce or fresh squeezed lemon juice.
121 medlemmar har lagt till detta recept till sin kokbok.
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![](https://m.ftscrt.com/static/images/box/membersicon.gif) Recensioner
This is one of my new favorite vegetarian meals, hands down. It's full of protein, fiber and tastiness.
22 aug 11 av medlem: Lindao6
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Näringsmässigt sammandrag:
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![](https://m.ftscrt.com/static/images/icons/myfs_box_blue.gif) |
Det finns 322 kalorier i en portion av Black Bean Croquettes with Cornmeal.
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![](https://m.ftscrt.com/static/images/icons/myfs_box_blue.gif) |
Kalorifördelning: 43% fett, 44% kolh., 13% prot. |
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Näringsvärden
Portions storlek
per portion
Energi
1347 kJ
16%
322 kcal
Fett
15,78g
23%
Mättat fett
2,325g
12%
Transfett
0g
Enkelomättat fett
4,413g
Fleromättat fett
8,032g
Kolhydrater
35,58g
14%
Socker
1,88g
2%
Fiber
9,8g
Protein
10,6g
21%
Salt
1,39g
23%
Kolestrol
54mg
Kalium
118mg
6%
Kalorifördelning:
Kolhydrater (44%)
Fett (43%)
Protein (13%)
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* Baserat på en RDI av 2000 kalorier
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