Black Bean Croquettes With Fresh Salsa Recipe

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Black Bean Croquettes With Fresh Salsa
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Ingredients:

Directions:

  1. Preheat oven to 425°F Coat a baking sheet with cooking spray.
  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.
  3. 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.
  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 with the croquettes.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 527.2 Kcal (2207 kJ)
Calories from fat 221.31 Kcal
% Daily Value*
Total Fat 24.59g 38%
Sodium 468.7mg 20%
Potassium 1626.09mg 35%
Total Carbs 66.77g 22%
Sugars 10.89g 44%
Dietary Fiber 17.27g 69%
Protein 14.94g 30%
Vitamin C 38.7mg 65%
Iron 4.2mg 23%
Calcium 118.3mg 12%
Amount Per 100 g
Calories 110.87 Kcal (464 kJ)
Calories from fat 46.54 Kcal
% Daily Value*
Total Fat 5.17g 38%
Sodium 98.57mg 20%
Potassium 341.96mg 35%
Total Carbs 14.04g 22%
Sugars 2.29g 44%
Dietary Fiber 3.63g 69%
Protein 3.14g 30%
Vitamin C 8.1mg 65%
Iron 0.9mg 23%
Calcium 24.9mg 12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 11.8
    Points
  • 14
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • cholesterol free,
  • good source of fiber

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