Photo Credit: DisneyFamily.com
Staples like canned black beans and frozen corn transform into spicy croquettes in mere minutes. Serve with warm corn tortillas, Mexican Coleslaw and lime wedges.
By EatingWell.com
| Prep Time: | 25 minutes |
| Ready in: | 45 minutes |
| Yield: | 4 servings, 2 croquettes & 1/2 cup salsa each |
| Ease of Prep: | Easy |
| Recipe Ingredients | |
| 2 15-ounce cans black beans , rinsed | |
| 1 teaspoon ground cumin | |
| 1 cup frozen corn kernels , thawed | |
| 1/4 cup plus 1/3 cup plain dry breadcrumbs , divided | |
| 2 cups finely chopped tomatoes | |
| 2 scallions , sliced | |
| 1/4 cup chopped fresh cilantro | |
| 1 teaspoon chili powder , hot if desired, divided | |
| 1/4 teaspoon salt | |
| 1 avocado , diced | |
Recipe Directions
- Preheat oven to 425°F. Coat a baking sheet with cooking spray.
- Mash black beans and cumin with a fork in a large bowl until no whole beans remain. Stir in corn and 1/4 cup breadcrumbs. Combine tomatoes, scallions, cilantro, 1/2 teaspoon chili powder and salt in a medium bowl. Stir 1 cup of the tomato mixture into the black bean mixture.
- Mix the remaining 1/3 cup breadcrumbs and the remaining 1/2 teaspoon chili powder in a small bowl until the breadcrumbs are coated with oil. Divide the bean mixture into 8 scant 1/2-cup balls. Lightly press each bean ball into the breadcrumb mixture, turning to coat. Place on the prepared baking sheet.
- Bake the croquettes until heated through and the breadcrumbs are golden brown, about 20 minutes. Stir avocado into the remaining tomato mixture. Serve the salsa with the croquettes.
Health Advantages: high fiber, low sat fat, low cholesterol, low sodium, high potassium, heart healthy.
| Nutrition Information | ||||||||
| Servings Per Recipe: 4 | ||||||||
| Amount Per serving | ||||||||
| Calories: | 405 cal | Carbohydrate Servings: | 3 | |||||
| Carbohydrates: | 61 g | Dietary Fiber: | 16 g | Cholesterol: | 0 mg | |||
| Fat: | 12 g | Sodium: | 438 mg | Saturated Fat: | 2 g | |||
| Protein: | 16 g | Potassium: | 621 mg | Monounsaturated Fat: | 8 g | |||
| Nutrition Bonus: | Folate (81% daily value), Vitamin C (35% dv), Iron & Vitamin A (25% dv), Potassium (18% dv). | |||||||
| Exchanges: | 3 1/2 starch, 1 vegetable, 2 lean meat, 1 fat | |||||||
