Brown Rice: Brown rice is good source of complex carbohydrate. It provides 15 essential nutrients, including B-vitamins, niacin and potassium. Brown rice is a very good source of selenium, which is essential for thyroid hormone metabolism and immune function.
Oats: A daily serving of whole oats rich in soluble fibre can reduce hypertension, or high blood pressure, and so reduce the need for anti-hypertensive medication. Nearly 1 in 3 American adults has high blood pressure. It usually has no symptoms, but can cause serious problems with the heart and blood vessels, leading to other complications.
Preparation time: 10 mins
Cooking time: 20 mins
Makes 8 med.sized patties
4 C Rajma, boiled & mashed (Red Kidney Beans)
1 C Brown Rice, Cooked
1 C Beet root, boiled & shredded
1 C Quick cooking Oats + 1Tbsp to coat
1 C Mixed vegetables, chopped or shredded ( carrot, cabbage, onion)
1 tsp Green Chilli, finely chopped
2 Tbsp Coriander, finely chopped
1/2 tsp Fresh Ginger, finely chopped
1 tsp Garam Masala (mix. of cinnamon,blackpepper,cumin,cloves,dry mango powder etc)
Salt to taste, use bread crumbs if needed.
1.. In a bowl mix all the above ingredients, mash coarsely, and make 8-10 equall size balls, pressing them slightly to make the shape of a patty/disc shape.
2.. In a dish spread some quick cooking oats to coat the outerside of each patty.
3.. Now in a iron/non-stick skillet, spray cooking oil, and cook untill light golden brown adding a teaspoon of oil if needed on both the sides of this patty.
4.. Pre-heat oven to 350F& transfer the patties to a parchment-lined baking sheet and bake until golden brown, about 10 minute on each side and then broil for 5 minutes till the patty is well baked.Enjoy these delicious & healthy patties with your favourite bread & salad. Have it for breakfast, lunch or as a guilt free snack too.
Note: Remember you are adding all the ingredients which are already cooked..so do not over cook in the oven, or it will start to fall apart.
JFI-Rajma hosted by Divya an event started by Indira.
Kids Delight hosted by Srivalli.
Madhuram's Whole Grain Baking Event- Oats for October 09
Srilekha's "EFM-Oats Series" event.