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

Source: EatingWell Magazine, January/February 2008
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 425 degrees F. Coat a baking sheet with cooking spray.

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  • 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.

Tips

Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.

Nutrition Facts

2 croquettes & 1/2 cup salsa
405 calories; protein 15.8g; carbohydrates 61.3g; dietary fiber 17.2g; sugars 12.1g; fat 12.9g; saturated fat 2g; vitamin a iu 1248IU; vitamin c 25.2mg; folate 206.6mcg; calcium 126.8mg; iron 5.2mg; magnesium 45.4mg; potassium 1160.6mg; sodium 450.1mg; thiamin 0.5mg.

3-1/2 starch, 1 Vegetable, 2 Lean-meat and 1 fat

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