Black Bean Croquettes with Fresh Salsa

From EatingWell: January/February 2008 — Subscribe Now!

Staples like canned black beans and frozen corn transform into spicy croquettes in mere minutes. Serve with warm corn tortillas, coleslaw and lime wedges.

READER'S COMMENT:

"I thought these were great.... no problems..... Although the fiber and protein are high, I still substituted 1/4 C TVP(textured vegetable protein)and then used the 1/3C breadcrumbs........... My husband really liked them and (thanks to...

Black Bean Croquettes with Fresh Salsa Recipe

4 servings, 2 croquettes & 1/2 cup salsa each

Active Time: 25 minutes

Total Time: 45 minutes

Nutrition Profile

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 tablespoon extra-virgin olive oil
1 avocado, diced

Preparation

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, oil 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.

Nutrition

Per serving: 405 calories; 12 g fat (2 g sat, 8 g mono); 0 mg cholesterol; 61 g carbohydrates; 16 g protein; 16 g fiber; 438 mg sodium; 621 mg potassium.

Nutrition Bonus: Folate (81% daily value), Vitamin C (35% dv), Iron & Vitamin A (25% dv), Potassium (18% dv).

3 Carbohydrate Serving

Exchanges: 3 1/2 starch, 1 vegetable, 2 lean meat, 1 fat