Black Bean Cakes and Salsa
Calories 372 (23% from fat)
Fat 9.5 gram
Saturated Fat 1.2 gram
Trans Fat 0 gram
Cholesterol 188 mg.
Sodium 479 mg.
Carb. 65 gram
Fiber 13 gram
Sugar 8 gram
Sugar Alcohol 0 gram
Protein 16 gram
fat free cooking spray
2 cans (15 oz. each) black beans, drained and rinsed
1 tsp. cumin, ground
1 cup (8 oz.) whole kernel corn
1/4 cup breadcrumbs, fine, dry
2 cups tomatoes, finely chopped
1 tsp. chili powder, divided
2 medium scallions (2 Tbsp.) (also called green onions), sliced
1/4 cup fresh cilantro, chopped
1/2 medium avocado (about 3.5 oz.), pitted and chopped up without skin
OPTIONAL - green chili pepper, diced
1/3 cup breadcrumbs, fine dry
1 Tbsp. olive oil, extra virgin
2. After black beans are thoroughly rinsed, mash them together with the cumin in a large bowl until there are no whole beans left. Once it's thoroughly mashed, THEN stir in the corn and 1/4 cup of the breadcrumbs.
3. Put the chopped tomatoes into a bowl. Mix in 1/2 teaspoon chili powder, the scallions and cilantro. Then stir in the chopped avocado. Take 1 cup of the tomato mix and stir it into the black bean mix. (If you want a little more spice, double the chili powder and add an optional diced hot chili pepper.)
4. In a separate bowl mix together the 1/3 cup breadcrumbs, olive oil and 1/2 teaspoon of the chili powder. Divide the bean mix into eight 1/2 cup servings. Pat the bean mix into a ball and roll each one of them in the breadcrumb mixture to coat them. Put them on the prepared baking sheet. Bake them for 20-22 minutes, until the breadcrumbs turn a golden brown.
5. Serve the salsa along with the bean cakes. There are two bean cakes per serving.
Yield: 4 Servings - 2 Cakes Per Serving
You can freeze individual portions for easy re-heating later.
Make sure to freeze them in freezer safe containers.
Microwave for approximately 3-5 minutes, keeping the container open just a little to allow steam to escape.