Black beans add fibre and bulk, and perfectly match the seasonings in these little Tex-Mex inspired meatloaves. Mix remaining beans with hot cooked rice or corn to go alongside. You can make your own fresh bread crumbs by pulsing your favourite cubed whole wheat bread in the food processor.
- Portion size 4 servings
- Credits : Canadian Living Magazine: March 2012
Ingredients
Method
In large bowl, combine bread crumbs, onion, black beans, chili powder, pepper, salt and egg. Mix in beef. Shape into 8 balls. Place each in lightly greased muffin cup.With spoon, make indentation in centre of each; fill with salsa and sprinkle with cheese.
Bake in 400°F (200°C) oven until digital rapid-read thermometer inserted in centre of meat reads 160°F (71°C), about 15 minutes.
Nutritional facts Per serving: about
- Fibre 4 g
- Sodium 482 mg
- Sugars 2 g
- Protein 32 g
- Calories 335.0
- Total fat 15 g
- Potassium 543 mg
- Cholesterol 122 mg
- Saturated fat 7 g
- Total carbohydrate 16 g
%RDI
- Iron 28.0
- Folate 19.0
- Calcium 15.0
- Vitamin A 8.0
- Vitamin C 3.0
