Welcome to the Dash Mini Train! I’ve been having fun with my handy-dandy personal-size waffle maker for the past couple of months. I’ve made the chaffles and the the cheezles and the trimffles — you name it, I’ve tried it at least once, and I’ve got my own favorite tweaks in the mix. I’ll definitely share some of those (tweaked Valerie Style, of course) as time goes on. But today we’re talking a solid E single-serve main dish.
Trim Healthy Mama “E” meals (E for Energizing) are low fat with lean protein and moderate carbs from approved low-glycemic sources. This main dish features two of those: brown rice and black beans… but note I said “moderate!” That means we’ll do half an allowed serving of each source so we don’t overload our bodies. For E meals, we aim for 30-45 grams of carbs, and 4-5 grams of fat. In this meal, I added a tiny sprinkle of shredded parm for my 5 grams of fat, but you definitely don’t need to if you’re dairy-free.
You can create this recipe without a Dash Mini. Simply form the mixture firmly into three patties and panfry them in a light spray of coconut oil. The one I tested did not hold together as nicely as the ones made in the waffle iron, nor did they have the same texture, but all the goodness of the ingredients is still there. Or, instead of making three mini-waffles, you could use a family-size waffle iron to make one large waffle. Your choice!
Let’s get started on this quick and easy recipe!
Recipe: Rice’n Tuna Waffles with Black Beans
(And here’s my obligatory disclosure that any product links might be affiliate links. Clicking on them doesn’t cost you a penny more, and I get a small percentage of any sales.) Buy a Dash Mini on Amazon here.
Per Single-Serve
• 1/2 cup cooked brown rice
• 1/2 can of tuna, packed in water, drained (look for line-caught tuna!)
• 1/4 cup cartoned egg whites
• 2 teaspoons nutritional yeast
• 1 teaspoon salt (or to taste)
Plug in your Dash Mini and mix the above ingredients together while it heats.
Lightly spray the hot Dash Mini with coconut oil spray, then scoop about 1/3 of the rice and tuna mix into it and give it a quick spread. Close the DM. Your mini waffle will be finished when it stops steaming in about 3-4 minutes. You can have a quick peek at that time and see if it’s golden brown. When it is, lift it out. I use a fork for this, being careful that the tines don’t touch the waffle grid. I don’t want to ruin the finish! Then add the second third of the rice/tuna mix and repeat.
Meanwhile, heat
• 1/2 cup of black beans
You can season these if you like. I can my own, so they’re already seasoned. But make sure your black beans are good enough to eat! You might add a little salt, dry minced onion, garlic granules, etc. Taste and see.
Also while your three rice/tuna waffles are cooking, prep some veggies. Every meal needs vegetables! In this case, I usually prefer raw veggies since (frankly) I prefer my cooked ones doused in fats. Ahem. True story.
When your mini waffles are all cooked, spoon the black beans over top and had a small garnish of shredded Parmesan if desired. Check the nutritional info on your parm to see how much of your brand you can have and keep it under five grams.
There you have it! A pretty, delicious, and filling single-serve meal that is also inexpensive. What more could you want?!?!
This is a side dish Sadie from Raindrops on Radishes would come to enjoy by the end of her Trim Healthy Mama story! Like many of us, she’d struggle with the carb count at first, though.
Please Note: I am not an authorized Trim Healthy Mama coach or blogger, although I play one in fiction…
