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
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
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Nonstarchy vegetables 1
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Nuts, seeds and dry beans 1
Fats and oils 1
http://www.mayoclinic.com/health/hea...ecipes/NU00472
Linear Mode
