Red Bean Mash (South Beach Diet Phase 1) Recipe

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Red Bean Mash (South Beach Diet Phase 1)

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Ingredients:

Serving

1 tbsp extra virgin olive oil
1 large onion, finely chopped
3 garlic cloves, minced
19 oz red kidney beans, rinsed and drained
1/2 cup vegetable broth
1/4 tsp salt
3 tbsp fresh cilantro
1 pinch fresh ground black pepper
2 tbsp extra virgin olive oil (cake ingedient only) (optional)

Directions:

Mash recipe :.
In medium saucepan, heat oil over medium heat. Add onion and garlic; cook, stirring, until fragant, about 7 minutes. Add beans, broth, and salt; bring to a simmer and cook for 5 minutes. Remove from pan and stir in cilantro and mash with a potato masher to a coarse puree. Add pepper to taste. Serve warm.
-.
Cake recipe:.
Form Bean mixture into 4 patties. In a large skillet, heat 2 T oil over medium heat. Add patties and cook until heated through, about 3 minutes per side.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	299.91 Kcal (1256 kJ)
Calories from fat	117.79 Kcal
		% Daily Value*
Total Fat	13.09g	20%
Cholesterol	0.31mg	0%
Sodium	586.01mg	24%
Potassium	450.66mg	10%
Total Carbs	35.83g	12%
Sugars	2.14g	9%
Dietary Fiber	11.9g	48%
Protein	11.91g	24%
Vitamin C	4mg	7%
Iron	3.1mg	17%
Calcium	95.6mg	10%

Amount Per 100 g
Calories	138.28 Kcal (579 kJ)
Calories from fat	54.31 Kcal
		% Daily Value*
Total Fat	6.03g	20%
Cholesterol	0.14mg	0%
Sodium	270.19mg	24%
Potassium	207.78mg	10%
Total Carbs	16.52g	12%
Sugars	0.99g	9%
Dietary Fiber	5.49g	48%
Protein	5.49g	24%
Vitamin C	1.8mg	7%
Iron	1.4mg	17%
Calcium	44.1mg	10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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