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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"Cut the fat, cut the fat."
-Rudiger von Wechmar, German politician

The refrigerator light goes on...

Cooking foods that would usually be fried in a pan with a lot of oil is just as easily done by using a little spray oil and baking at high temperature or broiling. The food tastes better because itís not so greasy.

Cilantro

Cilantro is also called Chinese parsley in the US , but is known as coriander in most other English speaking countries. A lot of cuisines use the leaves as well as the seeds (both whole and ground). Fresh cilantro is now as common as parsley in most markets.

I find that the stems have as much flavor as the leaves. I generally use the leaves without stems in a recipe where the cilantro both adds flavor to the dish and is also garnish. I use the stems when a sauce will be pureed, because they will add flavor without affecting the texture.

All fresh herbs will last longer when they are kept moist. If the cilantro is wilted at all, don't buy it. To store fresh cilantro, rinse the leaves well and then trim the bottom of the stems. Place the bunch in a glass or small vase, as you would with flowers, and then place the bouquet in the back of the fridge. Wrapping the rinsed cilantro in a paper towel and placing the bundle in a plastic bag before putting in the refrigerator works as well.


 

Black Bean Cakes



Servings = 4 | Serving size =2 cakes

Cooking Time = 30 Minutes

This recipe can be multiplied by 2.

I would make separate batches to multiply this healthy recipe. These donít keep well after cooking. The batter doesnít keep well.

2 Tbsp white onion
1 cup soft bread crumbs
1 large egg
1 large egg white
2 Tbsp 2% milk
1/4 cup celery
2 Tbsp fresh cilantro
1 cup canned black beans
1/2 cup canned black beans

Mix together the minced onion, bread crumbs, egg, egg white, milk, celery, cilantro and 1 cup of the black beans. Use a fork, mashing and blending until smooth.

Fold in the 1/2 cup whole black beans and chill for at least an hour.

Pat together into 8 cakes each one about 3 inches in diameter and one inch thick.

Preheat oven to 350įF.

Arrange the black bean cakes on a non-stick cookie sheet and place in the oven for 10 minutes. Turn the cakes over and switch the oven to broil. Broil for 4 minutes.

Nutrition Facts

Serving size = 2 cakes

Servings = 4

.

Amount Per Serving

Calories 155 Calories from Fat 18
  % Daily Value
Total Fat 2g 3%
    Saturated Fat 1g 3%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 53mg 18%
Sodium 133mg 6%
Total Carbohydrates 24g 8%
    Dietary Fiber 6g 25%
    Sugars 1g  
Protein 10g  
Vitamin A 3% Vitamin C 1%
Calcium 5% Iron 12%
Vitamin K 4 mcg Potassium 317 mg
Magnesium 54 mg