|Canned black beans||15 Ounce, drained and mashed (1 Can)|
|Minced green onions||1⁄3 Cup (5.33 tbs)|
|Minced sweet red pepper||1⁄3 Cup (5.33 tbs)|
|Minced cilantro||2 Tablespoon|
|Creole seasoning||3⁄4 Teaspoon|
|Yellow cornmeal||1⁄4 Cup (4 tbs)|
|Vegetable cooking spray||1|
|Reduced-calorie margarine||1 Tablespoon|
|Finely shredded romaine lettuce||2 Cup (32 tbs)|
|Avocado tomato salsa||1⁄2 Cup (8 tbs)|
|Plain non-fat yogurt||1⁄4 Cup (4 tbs)|
Combine first 5 ingredients in a medium bowl.
Shape mixture into 4 (1/2-inch-thick) patties.
Sprinkle cornmeal on wax paper, and dredge each patty in cornmeal.
Coat a large cast-iron skillet with cooking spray; add margarine.
Place over medium-high heat until hot.
Place patties in skillet, and cook 3 minutes on each side or until thoroughly heated and lightly browned.
Set aside, and keep warm.
Add water to a large saucepan to a depth of 2 inches.
Bring to a boil; reduce heat, and maintain at a light simmer.
Break eggs, 1 at a time, into water.
Simmer 7 to 9 minutes or until internal temperature of egg reaches 160°.
Remove eggs with a slotted spoon.
Place 1/2 cup romaine lettuce on each individual serving plate; top each with 1 bean patty.
Place 1 egg on each bean patty; top each evenly with Avocado-Tomato Salsa and 1 tablespoon yogurt.
Serving size: Complete recipe
Calories 1002 Calories from Fat 324
% Daily Value*
Total Fat 36 g55.2%
Saturated Fat 8.3 g41.6%
Trans Fat 0 g
Cholesterol 849.8 mg283.3%
Sodium 2752.9 mg114.7%
Total Carbohydrates 112 g37.2%
Dietary Fiber 28 g111.9%
Sugars 13.3 g
Protein 57 g113.9%
Vitamin A 98.6% Vitamin C 130.7%
Calcium 75.4% Iron 54.5%
*Based on a 2000 Calorie diet