Thursday, June 19, 2008

Black Bean Croquettes

2-15 oz. cans black beans, rinsed
1 t. cumin
1 c. frozen corn kernels, thawed
1/4 plus 1/3 c. breadcrumbs (panko or Italian)
2 c. finely chopped tomatoes*
2 scallions, sliced*
1/4 c. chopped fresh cilantro*
1 t. chili powder, divided
1/4 t. salt
1 T. olive oil

  • Preheat oven to 425. 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 c. breadcrumbs. Combine tomatoes, scallions, cilantro, 1/2 t. chili powder, and salt in a medium bowl. Stir 1 c. of the tomato mixture into the black bean mixture.
  • Mix the remaining 1/3 c. breadcrumbs, oil, and remaining 1/2 t. chili powder in a small bowl until the breadcrumbs are coated with oil. Divide the bean mixture into 8 scant 1/2 c. 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 goldren brown, about 20 minutes.

Makes 4 servings, 2 croquettes each

405 calories/serving, 12 g fat (2 g sat)

16 g protein, 16 g fiber, 61 g carbs

*You may also use about 1 c. bottled salsa, plus more for serving.

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