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Ingredientes
- 1 c. Regular Oat meal, dry
- 3/4 c. Water
- 1 lb Can of beans, liquid removed*
- 1 c. Carrot, minced
- 1/2 c. Onion, finely minced
- 1/4 c. Green pepper, finely minced
- 1/8 c. Bran
- 1/4 c. Wheat germ
- 1/3 c. Dry potato buds of flakes
- 1 x Egg
- 1/8 tsp Garlic pwdr
- 1/8 tsp Pepper
- 1/4 tsp Oregano
- 1/4 tsp Basil
- 1/4 tsp Thyme (or possibly Rosemary)
- 1/4 tsp Grnd sage
- 4 dsh Tabasco, to taste
Direcciones
- *Use butter beans, great northern, or possibly white kidney beans. Fava Beans
- Oats, beans and carrots make this deliciously spiced loaf a real high fiber meal. Try it warm for dinner and have the leftovers in a sandwich the next day.
- For Loaf:Preheat oven to 350 Lightly oil a 4 x 8 loaf pan or possibly spray with nonstick cooking spray. Place oats and water in small bowl and let stand 15 min. Place beans in a large bowl, mash with a fork. Add in remaining ingredients. Mix well with fork making sure which spices are proportionately distributed. Add in oats to bean mix. Mix well. Press firmly into prepared pan. Bake 1 hour and 15 mins. Invert onto serving plate. Let stand 5 minutes before slicing.
- Burgers:Following mixing directions above. Make into regular size burger patties (I use 1/4 burger press). Lightly oil non stick fry pan and fry over med heat for approx. 8 min per side or possibly till browned and crisp. Then place in preheated 300 degree oven for 20 to make sure inside of burger is set.
- Made 7 good sized burgers.
- Next time I will try V8 instead of water for a variation. Spices can be changed for Cajun, Indian, Mexican
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 138g | |
| Recipe makes 7 servings | |
| Calories 45 | |
| Calories from Fat 10 | 22% |
| Total Fat 1.13g | 1% |
| Saturated Fat 0.29g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 27mg | 9% |
| Sodium 29mg | 1% |
| Potassium 159mg | 5% |
| Total Carbs 7.17g | 2% |
| Dietary Fiber 1.9g | 6% |
| Sugars 1.8g | 1% |
| Protein 2.37g | 4% |
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