| CATEGORY |
CUISINE |
TAG |
YIELD |
| Grains, Eggs |
Mexican |
Prod.svc., Nov., Fatfree |
2 |
Servings |
INGREDIENTS
| 6 |
oz |
Canned white kidney beans |
| 1 |
c |
Cooked brown rice |
| 1 |
c |
Egg Beaters 99% Real Egg |
|
|
Product |
| 3 |
tb |
Plain dried bread crumbs |
| 1/4 |
ts |
Mexican seasoning |
| 1 |
ds |
Ground red pepper |
| 1 |
ds |
Salt |
| 1/4 |
c |
Diced red bell peppers |
| 1/4 |
c |
Chopped scallions |
| 1 |
tb |
Finely chopped green chili |
|
|
Peppers |
| 1 |
|
Clove garlic, minced |
INSTRUCTIONS
Preheat oven to 400. Using a fork in medium mixing bowl mash beans; add
rice, egg substitute, bread crumbs, Mexican seasoning, ground red pepper,
and salt and stir thoroughly to combine, set aside. Spray small nonstick
skillet with nonstick cooking spray and heal; add bell pepper, scallions,
chili pepper and garlic and cook over medium heat, stirring frequently
until softened about 1 min. Add to bean mixture and stir to combine. Shape
bean mixture into 4 equal patties. Spray nonstick baking sheet with
nonstick cooking spray and arrange patties on baking sheet. If desired
brush each patty with 1/4 t oil (this will add about 4gms fat per serving)
and bake for 15 min. Carefully turn each patty over and brush with 1/4 t of
oil and bake 5 min longer. These can also be heated in a nonstick skillet
sprayed with nonstick cooking spray. Be careful not to overcook.
Nutrition (per serving): 233 calories
Saturated fat 0 g Total Fat 2 g (6% of calories) Protein 9 g (15% of
calories) Carbohydrates 46 g (79% of calories)
Cholesterol 0 mg Sodium 559 mg Fiber 2 g Iron 2 mg Vitamin
A 1650 IU Vitamin C 39 mg Alcohol 0 g
1.80á
File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/fatfreex.zip
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