Potato-Black Bean Cakes with Tropical Dressing Over Greens

Gluten Free
Health score
6%
Potato-Black Bean Cakes with Tropical Dressing Over Greens
45 min.
6
230kcal

Suggestions

Ingredients

  • cups baking potato shredded peeled
  • tablespoons brown sugar 
  • 15 ounce black beans drained canned
  •  bacon crumbled cooked
  • large egg white 
  •  garlic clove minced
  • tablespoon jalapeno minced seeded
  • tablespoon juice of lime fresh
  • 0.3 cup milk 2% reduced-fat
  • tablespoon olive oil 
  • 0.3 cup onion chopped
  • 0.5 cup onion finely chopped
  • tablespoon pecans toasted chopped
  • cup pineapple juice 
  • tablespoons rum white
  • cups gourmet salad greens 
  • 0.5 teaspoon salt 

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan

Directions

  1. To prepare potato cakes, heat oil in a large nonstick skillet over medium-high heat.
  2. Add 1/4 cup onion, chile, and garlic; saut 3 minutes.
  3. Combine onion mixture, milk, salt, beans, and egg white in a food processor; process until smooth, scraping sides of bowl once. Stir in potato.
  4. Place skillet coated with cooking spray over medium-high heat until hot. Spoon 1 tablespoon potato mixture per cake into pan, spreading each to form a 2-inch circle; cook 2 minutes or until lightly browned. Carefully turn cake over; cook 2 minutes on other side. Repeat procedure with the remaining potato mixture. Keep cakes warm.
  5. To prepare dressing, combine pineapple juice and next 4 ingredients (pineapple juice through lime juice) in a saucepan; bring to a boil. Reduce heat; simmer 5 minutes. Stir in pecans and bacon.
  6. Arrange 1 cup salad greens on each of 6 plates. Arrange 4 potato cakes around greens.
  7. Drizzle 1/4 cup warm dressing over each serving.

Nutrition Facts

Calories230kcal
Protein14.92%
Fat20.39%
Carbs64.69%

Properties

Glycemic Index
39.96
Glycemic Load
9.86
Inflammation Score
-7
Nutrition Score
11.741739120496%

Flavonoids

Cyanidin
0.18mg
Delphinidin
0.12mg
Catechin
0.12mg
Epigallocatechin
0.09mg
Epicatechin
0.01mg
Epigallocatechin 3-gallate
0.04mg
Eriodictyol
0.05mg
Hesperetin
0.22mg
Naringenin
0.01mg
Luteolin
0.11mg
Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.01mg
Quercetin
4.48mg

Nutrients percent of daily need

Calories:229.79kcal
11.49%
Fat:5.09g
7.84%
Saturated Fat:0.99g
6.21%
Carbohydrates:36.36g
12.12%
Net Carbohydrates:30.13g
10.96%
Sugar:11.81g
13.13%
Cholesterol:3.69mg
1.23%
Sodium:542.68mg
23.59%
Alcohol:1.67g
100%
Alcohol %:0.81%
100%
Protein:8.39g
16.77%
Manganese:0.62mg
31.16%
Vitamin C:21.51mg
26.08%
Fiber:6.23g
24.92%
Folate:78.05µg
19.51%
Potassium:643.98mg
18.4%
Vitamin B6:0.35mg
17.6%
Phosphorus:158.98mg
15.9%
Vitamin B1:0.22mg
14.58%
Copper:0.28mg
13.84%
Magnesium:53.73mg
13.43%
Iron:2.36mg
13.1%
Vitamin B2:0.2mg
11.48%
Vitamin A:499.78IU
10%
Vitamin B3:1.65mg
8.24%
Calcium:70.45mg
7.04%
Selenium:4.42µg
6.31%
Zinc:0.93mg
6.19%
Vitamin B5:0.5mg
4.96%
Vitamin K:2.9µg
2.76%
Vitamin E:0.41mg
2.76%
Vitamin B12:0.1µg
1.73%
Source:My Recipes