Clean Eating Recipes!
lisablueeyes
Posts: 213 Member
Black Eyed Pea & Onion Fritters:
Serves: 4
Hands-on time: 18 minutes
Total time: 30 minutes
INGREDIENTS:
FRITTER
15.5 oz no-salt-added cooked or canned black-eyed peas, rinsed and drained (TRY: Eden Organic Black Eyed Peas)
1 1-oz slice whole-wheat bread, torn into small pieces
2 scallions, finely chopped
1/2 red bell pepper, diced
1 clove garlic, minced
3 egg whites
1/2 tsp dried thyme
2 jalapeño peppers, finely chopped, seeded if desired
1/4 tsp sea salt
1/4 tsp fresh ground black pepper
1 tbsp extra-virgin olive oil, divided
SAUCE
1/2 cup light sour cream
1 1/2 to 2 tsp prepared horseradish
RICE
2 cups cooked brown rice
1 oz baby spinach, coarsely chopped (1 cup)
1 tbsp extra-virgin olive oil
1 clove garlic, minced
1/4 tsp sea salt
INSTRUCTIONS:
Prepare fritters: In a medium bowl, add peas and partially mash with a fork or potato masher. Place bread in a blender and grind into coarse bread crumbs. Add bread crumbs to peas with scallions, bell pepper, garlic, egg whites, thyme, jalapeños, salt and black pepper.
Heat 1 1/2 tsp oil in a large nonstick skillet on medium. Working in 2 batches, spoon fritter batter into skillet in 1/4-cup mounds, flattening slightly so they measure 2 1/2 inches in diameter. Cook for 3 minutes per side or until lightly golden. Once cooked, set aside on a separate plate. Repeat with remaining batter and 1 1/2 tsp oil.
Meanwhile, prepare sauce: In a small bowl, stir together sour cream and horseradish.
Prepare rice: In a medium bowl, combine rice ingredients and toss gently.
To serve, divide rice mixture, fritters and sauce evenly among 4 plates.
Nutrients per serving (2 fritters, 1/2 cup rice mixture, 2 tbsp sauce): Calories: 331, Total Fat: 12 g, Sat. Fat: 3 g, Monounsaturated Fat: 6 g, Polyunsaturated Fat: 1 g, Carbs: 45 g, Fiber: 7 g, Sugars: 3 g, Protein: 13 g, Sodium: 382 mg, Cholesterol: 10 mg
Serves: 4
Hands-on time: 18 minutes
Total time: 30 minutes
INGREDIENTS:
FRITTER
15.5 oz no-salt-added cooked or canned black-eyed peas, rinsed and drained (TRY: Eden Organic Black Eyed Peas)
1 1-oz slice whole-wheat bread, torn into small pieces
2 scallions, finely chopped
1/2 red bell pepper, diced
1 clove garlic, minced
3 egg whites
1/2 tsp dried thyme
2 jalapeño peppers, finely chopped, seeded if desired
1/4 tsp sea salt
1/4 tsp fresh ground black pepper
1 tbsp extra-virgin olive oil, divided
SAUCE
1/2 cup light sour cream
1 1/2 to 2 tsp prepared horseradish
RICE
2 cups cooked brown rice
1 oz baby spinach, coarsely chopped (1 cup)
1 tbsp extra-virgin olive oil
1 clove garlic, minced
1/4 tsp sea salt
INSTRUCTIONS:
Prepare fritters: In a medium bowl, add peas and partially mash with a fork or potato masher. Place bread in a blender and grind into coarse bread crumbs. Add bread crumbs to peas with scallions, bell pepper, garlic, egg whites, thyme, jalapeños, salt and black pepper.
Heat 1 1/2 tsp oil in a large nonstick skillet on medium. Working in 2 batches, spoon fritter batter into skillet in 1/4-cup mounds, flattening slightly so they measure 2 1/2 inches in diameter. Cook for 3 minutes per side or until lightly golden. Once cooked, set aside on a separate plate. Repeat with remaining batter and 1 1/2 tsp oil.
Meanwhile, prepare sauce: In a small bowl, stir together sour cream and horseradish.
Prepare rice: In a medium bowl, combine rice ingredients and toss gently.
To serve, divide rice mixture, fritters and sauce evenly among 4 plates.
Nutrients per serving (2 fritters, 1/2 cup rice mixture, 2 tbsp sauce): Calories: 331, Total Fat: 12 g, Sat. Fat: 3 g, Monounsaturated Fat: 6 g, Polyunsaturated Fat: 1 g, Carbs: 45 g, Fiber: 7 g, Sugars: 3 g, Protein: 13 g, Sodium: 382 mg, Cholesterol: 10 mg
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