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Ingredientes
- 1 1/4 quart Black beans, canned/cooked, liquid removed
- 1 c. Onion, finely diced
- 2/3 c. Red bell pepper, finely diced
- 2/3 c. Green bell pepper, finely diced
- 6 x Serrano chiles (sub as desired), finely diced
- 1 c. Green onion, finely diced
- 6 whl fresh Large eggs
- 6 c. Corn flake crumbs, in all
- 1 1/2 c. Crab meat, picked through well, shredded/separated
- 2 tsp Salt
- 1/2 tsp Cayenne (adjust as desired)
- 2/3 c. Whole lowfat milk
Direcciones
- Place beans, onions, peppers, garlic, green onion, 3 Large eggs, 3 c. corn flake crumbs, crabmeat, salt, and cayenne pepper in mixing bowl. Use flat beater and mix on low till beans are partly mashed.
- Portion bean mix using 1 1/2 - 2oz. scoop; flatten to approx. 1/2" thickness.
- Beat together 3 Large eggs and lowfat milk till well combined. Dip bean cakes in mix, then coat well in remaining 3 c. corn flake crumbs. Place on parchment-lined sheet pan.
- Bake at 400-deg. F. approx. 15 min or possibly till lightly browned and crisp.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 200g | |
| Recipe makes 12 servings | |
| Calories 406 | |
| Calories from Fat 38 | 9% |
| Total Fat 4.31g | 5% |
| Saturated Fat 1.36g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 118mg | 39% |
| Sodium 814mg | 34% |
| Potassium 1404mg | 40% |
| Total Carbs 66.02g | 18% |
| Dietary Fiber 13.7g | 46% |
| Sugars 4.79g | 3% |
| Protein 27.81g | 44% |
