Tortas de Carne

Tortas de Carne are savory Mexican baked patties made with lean ground meat, beans, and spices, providing a hearty meal packed with protein. This dish is perfect for a nutritious dinner, combining rich flavors with wholesome ingredients.

Ingredients

• Lean ground beef - 300 grams
• Black beans (cooked and mashed) - 100 grams
• Onion (finely chopped) - 50 grams
• Garlic (minced) - 2 cloves
• Cilantro (chopped) - 2 tablespoons
• Egg - 1 large
• Oats (rolled) - 50 grams
• Cumin powder - 1 teaspoon
• Chili powder - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Olive oil - 1 tablespoon
• Cheese (shredded, optional) - 50 grams

Steps

1. Preheat the oven to 180°C (350°F).
2. In a large mixing bowl, combine the ground beef, mashed black beans, chopped onion, minced garlic, cilantro, egg, oats, cumin, chili powder, salt, and black pepper. Mix until well combined.
3. Shape the mixture into 4 even patties.
4. Heat the olive oil in a non-stick skillet over medium heat. Sear the patties for 3-4 minutes on each side until browned.
5. Transfer the seared patties to a baking dish. If using, sprinkle shredded cheese on top.
6. Bake in the preheated oven for 20-25 minutes until cooked through and the internal temperature reaches 75°C (165°F).
7. Remove from the oven and let rest for a few minutes before serving.

Nutrition

• Calories: 450
• Protein: 38 g
• Carbs: 30 g
• Fiber: 8 g
• Sugar: 1 g
• Sodium: 600 mg
• Cholesterol: 80 mg
• Total Fat: 20 g
• Saturated Fat: 7 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Contains fiber from beans and oats, aiding digestion.

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