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Prep 30min
Total30min
Ingredients16
Servings4
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Ingredients
Salsa
1
(15-oz.) can Progresso™ black beans, drained, rinsed
1/4
cup sliced green onions
1
medium orange, peeled, chopped
2
teaspoons sugar
1/2
teaspoon grated lime peel
1/4
teaspoon salt
1/8
teaspoon hot pepper sauce
Corn Cakes
3/4
cup milk
2
eggs
2/3
cup all-purpose flour
1/2
cup yellow cornmeal
2
tablespoons sugar
1
teaspoon baking powder
3/4
teaspoon salt
1/8
teaspoon ground red pepper (cayenne)
2
cups frozen corn, thawed
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Steps
1
In medium bowl, combine all salsa ingredients; mix well. Cover; let stand at room temperature to blend flavors.
2
In another medium bowl, combine milk and eggs; beat well. Lightly spoon flour into measuring cup; level off. Add flour, cornmeal, 2 tablespoons sugar, baking powder, salt and ground red pepper to milk mixture; stir just until dry ingredients are moistened and large lumps disappear. Stir in corn.
3
Heat nonstick griddle or large skillet to medium-high heat (375°F.). Lightly grease heated griddle. For each corn cake, pour about 1/4 cup batter onto hot griddle, spreading batter to 4-inch diameter. Cook 2 to 3 minutes, turning when edges look cooked and bubbles begin to break on surface. Continue to cook about 2 minutes or until golden brown. Repeat to make 12 corn cakes. Serve with salsa.
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For an easy substitution, canned mandarin orange segments, drained and chopped, can be substituted for the fresh orange.
This recipe combines the complementary plant proteins from corn and from black beans to provide a complete protein dish.
Garnish the corn cakes with dollops of sour cream, and serve wedges of honeydew alongside.
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Nutrition Facts
Serving Size:1 Serving
Calories
390
Calories from Fat
45
Total Fat
5g
8%
Saturated Fat
2g
10%
Cholesterol
110mg
37%
Sodium
940mg
39%
Total Carbohydrate
70g
23%
Dietary Fiber
9g
36%
Sugars
18g
Protein
16g
% Daily Value*:
Vitamin A
10%
10%
Vitamin C
35%
35%
Calcium
20%
20%
Iron
20%
20%
Exchanges:
4 Starch; 4 Other Carbohydrate; 2 Vegetable; 1/2 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.
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