Black bean pancakes

4 Servings

Ingredients

Quantity Ingredient
2 15-oz cans cooked black beans
1 cup Nonfat buttermilk
1 tablespoon Honey
2 teaspoons Minced jalapeno pepper
2 teaspoons Chopped fresh cilantro
1 cup Unbleached white flour
1½ teaspoon Baking powder
¾ teaspoon 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 ¼ 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

1⅒ mg. cholesterol

300½ 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 d'oeuvre. 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

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