Black beans and brown rice, fried to a crispy brown and topped with a tangy-spicy sauce.
To make the sauce: In a blender or food processor, combine the tomatoes, tomato paste, cilantro, garlic, and hot-pepper sauce. Process until smooth. Refrigerate.
To make the bean cakes: Coat a 10" no-stick -skillet with no-stick spray and set over medium-high heat. When the skillet is hot, add the onions, garlic, and bell pepper. Cook and stir for 3 minutes, or until the onions are soft but not browned. Spoon into a medium bowl. Add in the beans, rice, chili powder, and hot-pepper sauce. Stir well to combine, then mash with a fork. With your hands, press the bean mixture into 12 cakes about 1/2" thick. Coat the top and bottom of each cake with the cornmeal. Place the cakes on a plate and cover. Refrigerate for 1 hour.
Coat a 10" no-stick skillet with no-stick spray and set over medium-high heat. When the skillet is hot, add the cakes. Cook in batches, if necessary, to avoid crowding. Cook for 3-4 minutes. Turn and cook for 2-3 minutes, or until golden brown and very crispy. Top with the sauce.
To freeze, place the bean cakes on tray and put in the freezer for several hours, or until solid. Transfer to a freezer-quality plastic bag. Pack the sauce in a freezer-quality plastic container. The black-bean cakes and the sauce can be frozen separately for up to 3 months.
To use, thaw both overnight in the refrigerator. Bring the sauce to room temperature. Reheat the cakes, in a covered 10" no-stick skillet over medium heat for 15 minutes, or until hot.
NOTES : Dressed with the spicy sauce, these cakes make a quick, hardy & healthy main dish.
Each (2 cakes & 1/2 cup sauce) serving contains an estimated:
Cals: 289, FatCals: 17, TotFat: 2g
SatFat: 0g, PolyFat: 1g, MonoFat: 1g
Chol: 0mg, Na: 259mg, K: 763mg
TotCarbs: 60g, Fiber: 10g, Sugars: 3g
NetCarbs: 50g, Protein: 11g
We make these ahead and pop them out of the freezer for quick-fix meals.
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|Serving Size: 1 Serving (283g)|
|Recipe Makes: 6|
|Calories from Fat: 20 (6%)|
|Amt Per Serving||% DV|
|Total Fat 2.2g||3 %|
|Saturated Fat 0.5g||2 %|
|Monounsaturated Fat 0.6g|
|Polyunsanturated Fat 0.8g|
|Cholesterol 0mg||0 %|
|Sodium 509.4mg||18 %|
|Potassium 1049mg||28 %|
|Total Carbohydrate 69.8g||21 %|
|Dietary Fiber 11.7g||47 %|
|Sugars, other 58.1g|
|Protein 13.4g||19 %|
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Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 341
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