Monday, March 21, 2011

Beany pancakes

Serves 4 : Very easy : Quick
240gm flour
Pinch salt
1 egg
1 – 2 cups fat free milk
2 x 400gm cans mixed beans, rinsed and drained
1 onion, chopped
1 red chilli, chopped (optional)
3 Tblsp tomato paste
2 cups fat free milk
1 – 2 Tblsp cornflour
Pinch salt
1 tsp Dijon mustard
80gm fat reduced feta

Sift the flour and salt into a bowl.
Make a well in the centre and add the egg and ½ the milk.
Beat together until smooth.
Add the remaining milk, a little at a time, until the batter has the consistency of cream.

Spray a small frying pan with non-stick cooking spray.
Cook 8 pancakes, browning both sides of each.
Stack on a plate and cover with a clean teacloth.

Make a white sauce with the milk, cornflour, salt and mustard.
Set aside.

Mash the beans slightly in a bowl.
Mix in the onion, chilli and tomato paste.

Heat the oven to 220ºC.
Spray a large ovenproof dish (approx.18 x 28cm) with non-stick cooking spray.

Lay the pancakes out on a flat surface.
Divide the bean mix between all the pancakes.
Roll up each pancake and place in the dish with the open side down.

Pour the sauce up and down the length of the dish.
Scatter with crumbled feta.
Bake for 15 – 20 minutes until bubbling and turning brown.
Serve 2 pancakes per person, with a salad on the side.

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