Black Bean Pancakes Recipe
Yield: 4 ServingsRecipe by luhu.jp
Ingredients:
2: 15-oz cans cooked black beans,
1 cup: Nonfat buttermilk,
1 tbsp: Honey,
2 tsp: Minced jalapeno pepper,
2 tsp: Chopped fresh cilantro,
1 cup: Unbleached white flour,
1 1/2 tsp: Baking powder,
3/4 tsp: Baking soda,
3: Egg whites,
Vegetable oil spray,
Directions:
Drain and rinse 1 can of the beans well. Drain very well, then add
with the buttermilk and honey to a blender or food processor. ZPuree
until smooth, then transfer to a large bowl. Drain, rinse, and drain
well again the second can of beans, and add them along with the
jalapeno and cilantro to the pureed mixture to combine.
In a medium size bowl, combine the flour, baking powder and baking
soda. Set aside.
In another large bowl, beat the egg whites until stiff but not dry.
Stir one-third of the beaten egg whites into the bean mixture to
lighten it. Gently fold inthe remaining egg whites.
Add the flour mixture to the bean puree in 3 parts, mixing carefully
but taking care not to deflate the egg whites.
Preheat a large, nonstick griddle or saute pan over medium-high heat
and spray the griddle lightly with the vegetable oil. For each
pancake, ladle 1/4 cup batter onto the griddle and gently spread to
about 4 inches. Cook until browned. Flip and repeat.
Serving size: 3 pancakes
363 calories
1.0 gram fat
1.1 mg. cholesterol
300.5 mg. sodium
*Note* These savory pancakes would make a pleasing lunch served with
a soup and salad. They could also be made into 2 inch pancakes and
used as an hors doeuvre. Serve them with a papaya relish or salsa
and a dollop of yogurt.
From "Eat More, Weigh Less," by Dean Ornish, MD Typed for you by
Hilde Mott
Source from luhu.jp
with the buttermilk and honey to a blender or food processor. ZPuree
until smooth, then transfer to a large bowl. Drain, rinse, and drain
well again the second can of beans, and add them along with the
jalapeno and cilantro to the pureed mixture to combine.
In a medium size bowl, combine the flour, baking powder and baking
soda. Set aside.
In another large bowl, beat the egg whites until stiff but not dry.
Stir one-third of the beaten egg whites into the bean mixture to
lighten it. Gently fold inthe remaining egg whites.
Add the flour mixture to the bean puree in 3 parts, mixing carefully
but taking care not to deflate the egg whites.
Preheat a large, nonstick griddle or saute pan over medium-high heat
and spray the griddle lightly with the vegetable oil. For each
pancake, ladle 1/4 cup batter onto the griddle and gently spread to
about 4 inches. Cook until browned. Flip and repeat.
Serving size: 3 pancakes
363 calories
1.0 gram fat
1.1 mg. cholesterol
300.5 mg. sodium
*Note* These savory pancakes would make a pleasing lunch served with
a soup and salad. They could also be made into 2 inch pancakes and
used as an hors doeuvre. Serve them with a papaya relish or salsa
and a dollop of yogurt.
From "Eat More, Weigh Less," by Dean Ornish, MD Typed for you by
Hilde Mott
Source from luhu.jp