SPICY BLACK BEAN CAKES WITH TOMATO SALSA
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Hands-On Prep: 20 Min
Cook: 15 Min
• 1 cup canned black beans, rinsed and drained
• 1/2 red bell pepper, seeded and chopped
• 2 scallions, finely chopped
• 1/4 cup chopped fresh cilantro
• 1/2 jalaperio pepper, seeded and minced (wear gloves to prevent irritation)
• 1 cup all-purpose flour
• 1 teaspoon baking powder
• 1/2 teaspoon ground cumin
• 1/2 teaspoon salt
• 3/4 cup low-fat (1%) milk
• 3 large eggs
• 1 tablespoon canola oil
• 3/4 cup prepared tomato salsa
• 6 tablespoons Greek-style fat-free yogurt
1. Combine the black beans, bell pepper, scallions, cilantro, and jalaperio in a medium bowl. Whisk together the flour, baking powder, cumin, and salt in a large bowl. Beat the milk, eggs, and oil in a medium bowl; stir into the flour mixture until moistened. Add the bean mixture and stir until well combined.
2. Spray a large nonstick skillet with nonstick spray and set over medium heat until a drop of water sizzles in it. Spoon the batter into the skillet by 1/4 cupfuls. Cook until the tops of the cakes are covered with bubbles and the edges look dry, 2-3 minutes. Turn and cook until lightly browned, about 1½ minutes longer. Transfer to a plate; keep warm while cooking the remaining cakes. Serve with the salsa and yogurt.
Plan Ahead: Why not cook up a double batch of these lusciously tasty cakes to enjoy at another time? After cooking up the cakes, set them on a wire rack and let cool completely. Stack them between sheets of wax paper and place in a zip-close plastic freezer bag. Press out all the air and seal the bag, then date and label. Freeze up to 3 months. Take out as many cakes as you like, place them in a single layer on a rack in the oven or toaster oven and heat through.
Nutrition Per Serving (2 cakes, 2 tablespoons salsa, and 1 tablespoon yogurt):
230 Cal, 6 g Fat, 1 g Sat Fat, 0 g Trans Fat, 108 mg Chol, 493 mg Sod, 35 g Carb, 4 g Fib, 11 g Prot, 170 mg Calc.
Points value: 4.