Cheesy Bean-and-Rice Bites with Pumpkin-Sage Sauce
These rice and bean balls are reminiscent of fritters, but loaded with nutrition. At under 300 calories per serving but still packing 14 g protein and 6 g of fiber, they're a fall comfort food you can feel good about eating.
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Cheesy Bean-and-Rice Bites with Pumpkin-Sage Sauce
Directions
- In a large bowl coarsely mash beans. Stir in rice and cheese. Stir in egg, 1 tablespoon of the snipped sage, and the pepper. Cover and chill for 1 hour.
- Preheat oven to 450 degrees F. Line a 15x10x1-inch baking pan with foil; set aside. In a shallow dish combine panko and 1/4 cup walnuts. Using moist hands, shape rice mixture into 18 balls. Gently roll rice balls in panko mixture to coat.
- Arrange rice balls in the prepared baking pan. Coat balls with cooking spray. Bake about 15 minutes or until heated through and light brown.
- Meanwhile, for sauce, coat a medium saucepan with cooking spray; heat saucepan over medium heat. Add onion and garlic; cook for 3 to 5 minutes or until onion is tender, stirring occasionally. Stir in pumpkin, broth, salt, and the remaining 1 tablespoon snipped sage. Cook and stir over medium heat just until bubbly.
- To serve, divide sauce among shallow serving bowls. Top each serving with three rice balls. If desired, sprinkle with additional walnuts and garnish with sage leaves.
Nutrition Facts (Cheesy Bean-and-Rice Bites with Pumpkin-Sage Sauce)
- Per serving:
- 279 kcal ,
- 10 g fat
- (4 g sat. fat ,
- 3 g polyunsaturated fat ,
- 2 g monounsaturated fat ),
- 43 mg chol. ,
- 558 mg sodium ,
- 35 g carb. ,
- 6 g fiber ,
- 4 g sugar ,
- 14 g pro.