Black bean cakes
Dietitian's tip: For convenience, use canned black beans instead of the dried variety in this recipe. Although canned beans typically contain more sodium than home-cooked beans, you can rinse and drain them before use to help lessen the amount of sodium. SERVES 8 Ingredients 2 cups dried black beans, picked over and rinsed, soaked overnight and drained 4 cups water 8 cloves garlic, chopped 1/2 cup fresh cilantro, chopped 1/2 teaspoon salt or salt substitute 2 tablespoons olive oil Directions In a large saucepan over high heat, combine the black beans and water. Bring to a boil. Reduce heat to low, cover partially and simmer until the beans are tender, about 60 to 70 minutes. Drain well. In a large bowl, mash together the beans and garlic. Stir in the cilantro and salt. Form the mixture into 8 cakes. Transfer to a plate and refrigerate for about 1 hour. In a large, nonstick frying pan, heat the olive oil over medium heat. Add the cakes and cook, turning over once, until warmed and the outside is slightly crisp, about 5 minutes. Serve immediately. Nutritional Analysis (per serving) Serving size: 1 cake Calories 150 Cholesterol 0 mg Protein 8 g Sodium 140 mg Carbohydrate 21 g Fiber 4 g Total fat 4 g Potassium 399 mg Saturated fat 1 g Calcium 35 mg Monounsaturated fat 2.5 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Protein and dairy 1 Fats 1 DIABETES MEAL PLAN EXCHANGES Starches 1 Nonstarchy vegetables 1 Fats 1 Peg Andreou Sugar Says: A little wicked sugar never hurts --~--~---------~--~----~------------~-------~--~----~ Access the Recipes And More list archives at: http://www.mail-archive.com/recipesandmore%40googlegroups.com/ Visit the group home page at: http://groups.google.com/group/RecipesAndMore -~----------~----~----~----~------~----~------~--~---
