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1-10 Minutes
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60+ Minutes |
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Cooked by: Chef / Last Modified: 3/24/2004 / Course: lunch / Difficulty: Easy / Preparation Time: 10-30 Minutes / Number of Servings: 1 |
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Directions: 1. Rinse beans in a colander and drain.
2. Mash beans with a fork just until coarsely chopped.
3. Rinse and finely chop zucchini or yellow squash and onion: mince garlic, set aside.
4. Rinse and slice fresh tomato, set aside.
5. Mix vegetables, beans, cheese, herbs and spices: mix in liquid egg whites and enough of the breadcrumbs to make a firm mixture.
6. Shape into 1 or 2 patties.
7. Spray a nonstick skillet with cooking spray and heat on medium-high.
8. Brown tortilla(s) until crisp: about one minute on each side.
9. Place on serving plate.
10. Add patties to skillet; cook until browned on bottom, about 3-5 minutes; lightly spray top of patties with cooking spray and turn.
11. Cook until browned on other side.
12. Place pattie(s) on tortilla(s); top with sliced tomato and sour cream.
Nutrition info: 260 calories, 14 g protein, 40 g carbohydrate, 6 g fat, 7 g fiber, 5 g sugar, 8 mg cholesterol, 502 mg sodium
| Ingredients:
1/4 beans, black
1/2 zucchini, green
1/4 onion, yellow
1/2 medium tomato, fresh
1/2 shredded cheese
1/2 garlic, fresh cloves
1/4 oregano
1/4 cumin powder
1/4 red pepper flakes
1 egg, white
1 crumbs, bread, whole wheat
1 sour cream
1 tortilla |
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