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Title:   Black-Bean and Zucchini Pancakes

Nutrition facts

Serving Size 1/4 of recipe
Amount per serving
Calories 140 Calories from Fat 0
Hide Daily Values % Daily Value*
Total Fat 4g 6%
  Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrates 9g 3%
  Dietary Fiber 7g
Protein 0g
Vitamin A 0%     Vitamin C 0%
Calcium 0%     Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.


Black-Bean and Zucchini Pancakes

15ounces canned black beans, rinsed and drained
2egg whites
1teaspoon chopped roasted garlic (jarred)
1teaspoon ground cumin
1zucchini, shredded (1 1/3 cups)
1/3cup plain dried whole-grain bread crumbs
2teaspoons olive oil, divided
1/2cup chipotle (or your favorite salsa)
2 1/2tablespoons reduced-fat sour cream

In a medium bowl, mash beans, egg whites, garlic and cumin to a coarse texture (there should be a mixture of mashed and nearly whole beans). Stir in zucchini and bread crumbs.

Heat large nonstick skillet over medium-high heat. Add 1 teaspoon of oil. Using 1/2 of the bean mixture, drop 4 mounds into pan and flatten to about 3 1/2-inch rounds. Cook for 4 minutes, turning halfway during cooking; repeat with remaining mixture. Serve with salsa and sour cream.

Serves: 4

Prep Time: 7 min.

Cook Time: 8 min.

Nutrition Score per serving:

% Fat24%
g Fat4g; 1 g saturated
% Carbs51%
g Carbs9 g
% Proteinn/a
g Proteinn/a
g Fiber7 g
mg Sodiumn/a
% Calciumn/a
g Calciumn/a

WW Points: 2
Cal: 140 ; Fat: 4 ; Fiber: 4

Why is the fiber lower than what the nutritional information says?
Weight Watchers modified the point system plan, where you can only count 4 grams of fiber for any food item, and the rest is ignored.  This modification was because people were abusing it and eating high fiber foods in order to make the points seem lower.

last edit by blozzom, 9/26/2006 9:35:42 AM

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Meals, Entrees, and Sidedishes   RECIPES   Vegetables and Vegetable Products  

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