{"id":12459,"date":"2012-04-20T08:47:47","date_gmt":"2012-04-20T13:47:47","guid":{"rendered":"http:\/\/www.fitzness.com\/blog\/?p=12459"},"modified":"2014-10-29T10:21:12","modified_gmt":"2014-10-29T15:21:12","slug":"black-bean-croquettes-with-fresh-salsa","status":"publish","type":"post","link":"https:\/\/www.fitzness.com\/blog\/black-bean-croquettes-with-fresh-salsa\/","title":{"rendered":"Black Bean Croquettes with Fresh Salsa"},"content":{"rendered":"
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Photo Credit: DisneyFamily.com<\/p><\/div>\n<\/div>\n

Staples like canned black beans and frozen corn transform into spicy<\/a> croquettes in mere minutes. Serve with warm corn tortillas, Mexican Coleslaw and lime wedges.<\/p>\n

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By EatingWell.com<\/div>\n<\/div>\n\n\n\n\n\n\n
Prep Time:<\/strong><\/td>\n25 minutes<\/td>\n<\/tr>\n
Ready in:<\/strong><\/td>\n45 minutes<\/td>\n<\/tr>\n
Yield:<\/strong><\/td>\n4 servings, 2 croquettes & 1\/2 cup salsa each<\/td>\n<\/tr>\n
Ease of Prep:<\/strong><\/td>\nEasy<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Recipe Ingredients<\/strong><\/td>\n<\/tr>\n
<\/td>\n2 15-ounce cans black beans , rinsed<\/td>\n<\/tr>\n
<\/td>\n1 teaspoon ground cumin<\/td>\n<\/tr>\n
<\/td>\n1 cup frozen corn kernels , thawed<\/td>\n<\/tr>\n
<\/td>\n1\/4 cup plus 1\/3 cup plain dry breadcrumbs , divided<\/td>\n<\/tr>\n
<\/td>\n2 cups finely chopped tomatoes<\/td>\n<\/tr>\n
<\/td>\n2 scallions , sliced<\/td>\n<\/tr>\n
<\/td>\n1\/4 cup chopped fresh cilantro<\/td>\n<\/tr>\n
<\/td>\n1 teaspoon chili powder , hot if desired, divided<\/td>\n<\/tr>\n
<\/td>\n1\/4 teaspoon salt<\/td>\n<\/tr>\n
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<\/td>\n1 avocado , diced<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Recipe Directions<\/strong><\/p>\n

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  1. Preheat oven to 425\u00b0F. Coat a baking sheet with cooking spray.<\/li>\n
  2. 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.<\/li>\n
  3. 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.<\/li>\n
  4. 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<\/a> with the croquettes.<\/li>\n<\/ol>\n

    Health Advantages: <\/strong>high fiber, low sat fat, low cholesterol, low sodium, high potassium, heart healthy.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n
    Nutrition Information<\/strong><\/td>\n<\/tr>\n
    Servings Per Recipe: 4<\/td>\n<\/tr>\n
    <\/td>\nAmount Per serving<\/strong><\/td>\n<\/tr>\n
    <\/td>\nCalories:<\/strong><\/td>\n405\u00a0cal<\/td>\n<\/td>\n<\/td>\nCarbohydrate Servings:<\/strong><\/td>\n3<\/td>\n<\/tr>\n
    <\/td>\nCarbohydrates:<\/strong><\/td>\n61\u00a0g<\/td>\n<\/td>\nDietary Fiber:<\/strong><\/td>\n16\u00a0g<\/td>\n<\/td>\nCholesterol:<\/strong><\/td>\n0\u00a0mg<\/td>\n<\/tr>\n
    <\/td>\nFat:<\/strong><\/td>\n12\u00a0g<\/td>\n<\/td>\nSodium:<\/strong><\/td>\n438\u00a0mg<\/td>\n<\/td>\nSaturated Fat:<\/strong><\/td>\n2\u00a0g<\/td>\n<\/tr>\n
    <\/td>\nProtein:<\/strong><\/td>\n16\u00a0g<\/td>\n<\/td>\nPotassium:<\/strong><\/td>\n621\u00a0mg<\/td>\n<\/td>\nMonounsaturated Fat:<\/strong><\/td>\n8\u00a0g<\/td>\n<\/tr>\n
    <\/td>\nNutrition Bonus:<\/strong><\/td>\nFolate (81% daily value), Vitamin C (35% dv), Iron & Vitamin A (25% dv), Potassium (18% dv).<\/td>\n<\/tr>\n
    <\/td>\nExchanges:<\/strong><\/td>\n3 1\/2 starch, 1 vegetable, 2 lean meat, 1 fat<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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