Preheat oven to 400. Using a fork in medium mixing bowl mash beans; add rice, egg substitute, bread crumbs, Mexican seasoning, ground red pepper, and salt and stir thoroughly to combine, set aside. Spray small nonstick skillet with nonstick cooking spray and heal; add bell pepper, scallions, chili pepper and garlic and cook over medium heat, stirring frequently until softened about 1 min. Add to bean mixture and stir to combine. Shape bean mixture into 4 equal patties. Spray nonstick baking sheet with nonstick cooking spray and arrange patties on baking sheet. If desired brush each patty with 1/4 t oil (this will add about 4gms fat per serving) and bake for 15 min. Carefully turn each patty over and brush with 1/4 t of oil and bake 5 min longer. These can also be heated in a nonstick skillet sprayed with nonstick cooking spray. Be careful not to overcook. Nutrition (per serving): 233 calories Saturated fat 0 g Total Fat 2 g (6% of calories) Protein 9 g (15% of calories) Carbohydrates 46 g (79% of calories) Cholesterol 0 mg Sodium 559 mg Fiber 2 g Iron 2 mg Vitamin A 1650 IU Vitamin C 39 mg Alcohol 0 g 1.80? File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/fatfreex.zip
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|Serving Size: 1 Serving (204g)|
|Recipe Makes: 2 Servings|
|Calories from Fat: 11 (7%)|
|Amt Per Serving||% DV|
|Total Fat 1.2g||2 %|
|Saturated Fat 0.3g||1 %|
|Monounsaturated Fat 0.4g|
|Polyunsanturated Fat 0.5g|
|Cholesterol 0mg||0 %|
|Sodium 40mg||1 %|
|Potassium 111mg||3 %|
|Total Carbohydrate 30.9g||9 %|
|Dietary Fiber 2.4g||10 %|
|Sugars, other 28.5g|
|Protein 3.4g||5 %|
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Calories per serving: 150
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