Red Beans and Rice Cakes

From Betty Crocker: The 300 Calorie Cookbook

Take the work out of meal planning when you’re counting calories with Betty Crocker The 300 Calorie Cookbook: 300 Tasty Meals for Eating Healthy Every Day. You’ll find family favorites after healthy makeovers—such as Chicken Pot Pie—as well as recipes for grilling, slow cooking, 30-minute meals, menus for two, and much more. With lots of family friendly casseroles, vegetarian meals, many ethnic-inspired dishes, this book proves there’s no need to be bored when you’re watching your weight.

Prep Time: 30 minutes
Start to Finish: 45 minutes

Makes 8 servings

1/2 cup uncooked regular long-grain white rice
1 cup water
1 cup Fiber One cereal
2 cans (15- to 16-oz each) red or kidney beans, drained, rinsed
1 small onion, finely chopped
1/4 cup diced bell pepper (any color)
1 egg or 2 egg whites, beaten
1 tablespoon chili powder
1 teaspoon ground cumin
1/4 teaspoon ground red pepper (cayenne)
Salad greens, if desired
1/2 cup chunky-style salsa

Cook rice in water as directed on package. Meanwhile, place cereal in resealable food-storage plastic bag; seal bag and crush with rolling pin or meat mallet (or crush in food processor).
In large bowl, place beans; mash with potato masher or fork. Stir in onion, bell pepper, cooked rice, egg, 2 tablespoons of the cereal, the chili powder, cumin and red pepper. Shape into 8 patties; coat patties completely with remaining cereal.
Spray 10-inch skillet with cooking spray. Cook 4 patties in skillet over medium heat about 10 minutes, turning once, until brown. Remove patties from skillet. Cover and keep warm while cooking remaining patties.
Serve patties on salad greens; top with salsa.

Nutrient Analysis for 1 Serving: Calories: 210 (Calories from Fat: 15); Total Fat: 1.5 g (Saturated Fat: 0 g; Trans Fat: 0 g); Cholesterol: 25 mg; Sodium: 300 mg; Total Carbohydrate: 40 g (Dietary Fiber 10g; Sugars 2g); Protein: 10 g; % Daily Value: Vitamin A: 10%; Vitamin C: 6%; Calcium: 8%; Iron 20%
Exchanges: 2 Starch, 1⁄2 Other Carbohydrate, 1⁄2 Very Lean Meat; Carbohydrate Choices: 2 1⁄2

Recipe used with permission from Betty Crocker The 300 Calorie Cookbook: 300 Tasty Meals for Eating Healthy Every Day, www.wiley.com