Healthy Recipes: Black Bean Croquettes with Fresh Salsa
وصف الوصفة:
Staples like canned black beans and frozen corn transform into spicy croquettes in mere minutes. Serve with warm corn tortillas, coleslaw and lime wedges.
مكونات الوصفة:
- 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 ملعقة صغيرة ملح
- 1 tablespoon extra-virgin olive oil
- 1 avocado, diced
خطوات الوصفة:
- 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.
وصفة التغذية:
لكل وجبة: 405 calories; 13 g fat (2 g sat, 8 g mono); 0 mg cholesterol; 61 g carbohydrate; 0 g added sugars; 16 g protein; 17 g fiber; 438 mg sodium; 1160 mg potassium
مكافأة التغذية: Folate (81% daily value), Vitamin C (35% dv), Iron & Vitamin A (25% dv), Potassium (18% dv).
3 حصص من الكربوهيدرات
التبادلات: 3 1/2 starch, 1 vegetable, 2 lean meat, 1 fat
