FoodReference.com (Since 1999)

 

RECIPE SECTION - Over 10,000 Recipes

Home   |   Articles   |   Food_Trivia   |   Today_in_Food_History   |   Food_Timeline   |   RECIPES   |   Cooking_Tips   |   Videos   |   Food_Quotes   |   Who’s_Who   |   Culinary_Schools_&_Tours   |   Food_Trivia_Quizzes   |   Food_Poems   |   Free Magazines   |   Food_Festivals_&_Shows

You are here > Home > Recipes

 

FREE Magazines
and other Publications

An extensive selection of free food, beverage & agricultural magazines, e-books, etc.

 

FOOD VIDEO SECTION
Recipe Videos, BBQ & Grilling, Food Safety, Food Science, Food Festivals, Beverages, Vintage Commercials, etc.

SPICY BLACK BEAN CAKES WITH TOMATO SALSA

 

Weight Watchers All Time Favorites
Hands-On Prep: 20 Min
Cook: 15 Min
Serves: 6

Ingredients

• 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
 

Directions

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.

 

RELATED RECIPES

  Home   |   About Us & Contact   |   Recipe Index   |   Kitchen Tips   |   Cooking Contests   |   Other Links  

Please feel free to link to any pages of FoodReference.com from your website.  For permission to use any of this content please E-mail: james@foodreference.com
All contents are copyright © 1990 - 2024  James T. Ehler and www.FoodReference.com unless otherwise noted.
All rights reserved.  You may copy and use portions of this website for non-commercial, personal use only.  Any other use of these materials without prior written authorization is not very nice and violates the copyright.
Please take the time to request permission.
 

FoodReference.com Logo

 

Popular Pages