Rendimientos: 4 porcion(es)
Tiempo de Preparación: 5 mins
Tiempo de Cocción: 20 mins
Comida tipo:
Platos Principales
Clasificación:
Valoración promedia en la comunidad FatSecret
|
por el miembro: 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.
Ingredientes
Instrucciones
- 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 miembros han añadido esta receta a su libro de cocina.
|
![](https://m.ftscrt.com/static/images/box/membersicon.gif) Revisiones
This is one of my new favorite vegetarian meals, hands down. It's full of protein, fiber and tastiness.
22 ago. 11 por el miembro: Lindao6
|
|
|
|
|
Revisar esta receta
Debes iniciar sesión para revisar esta receta. Has clic Aquí para iniciar sesión
|
|
|
Ver Más Recetas
|
Filtrar por Tipo de Comida
Platos Principales
Recetas más Recientes
Merienda ligeramente dulce, baja en grasa y sabrosa.
|
Dulce, sabrosa y fácil.
|
Muffins nutritivos y deliciosos cubiertos con queso rallado.
|
Brownies sabrosos y rápidos de hacer con ingredientes fáciles de encontrar.
|
|
Enviar una Receta
Resumen Nutricional:
|
![](https://m.ftscrt.com/static/images/icons/myfs_box_blue.gif) |
Hay 322 calorías en una porción de Black Bean Croquettes with Cornmeal.
|
![](https://m.ftscrt.com/static/images/icons/myfs_box_blue.gif) |
Desglose de Calorías: 43% grasa, 44% carbh, 13% prot. |
|
Info. Nutricional
Tamaño de la Porción
por porción
Energía
1347 kj
322 kcal
Carbohidratos
35,58g
Azúcar
1,88g
Proteína
10,6g
Grasa
15,78g
Grasa Saturada
2,325g
Grasa Trans
0g
Grasa Poliinsaturada
8,032g
Grasa Monoinsaturada
4,413g
Colesterol
54mg
Fibra
9,8g
Sodio
557mg
Potasio
118mg
Desglose de Calorías:
Carbohidrato (44%)
Grasa (43%)
Proteína (13%)
|
|
*Basado en un IDR de 2000 calorías
|