Black Bean Pancakes And Salsa from Healthy Diabetic Recipes

Black Bean Pancakes And Salsa Recipe

Recipe Ingredients:

1 cup Guiltless Gourmet black bean dip, (spicy or mild)
2 egg whites
1/2 cup unbleached all-purpose flour
1/2 cup skim milk
1 tbsp canola oil
Nonstick cooking spray, as needed
1/2 cup fat free sour cream
1/2 cup Guiltless Gourmet roasted red pepper salsa
Yellow tomatoes, (optional)
Fresh mint leaves, (optional)

Recipe Instructions:

For pancake batter, place bean dip, egg whites, flour, milk and oil in blender or food processor; blend until smooth. Refrigerate 2 hours or overnight.

Preheat oven to 350 degrees. Coat large nonstick skillet with cooking spray; heat over medium heat until hot. For each pancake, spoon 2 tablespoons batter into skillet; cook until bubbles form and break on pancake surface.

Turn pancakes over; cook until lightly browned on other side. Place on baking sheet; keep warm in oven. Repeat to make 16 small pancakes. (If batter becomes too thick, thin with more milk.)

Serve hot with sour cream and salsa. Garnish with tomatoes and mint, if desired.

This recipe yields 4 servings. Serving size: 4 pancakes, 1 ounce sour cream.

Exchanges Per Serving: 1 1/2 Starch, 1 Meat.

Nutrition Facts: Calories 192; Calories from fat 18%; Total Fat 4g; Saturated Fat 0g; Protein 12g; Carbohydrates 27g; Cholesterol 0mg; Dietary Fiber 2g.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"07-26-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 4

"Enchant, stay beautiful and graceful, but do this, eat well. Bring the same consideration to the preparation of your food as you devote to your appearance. Let your dinner be a poem, like your dress."

~ Charles Pierre Monselet

 

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