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Black Bean—Corn Wonton Cups

 14 Ratings
6 Comments
  • Prep Time 25 min
  • Total Time 35 min
  • Servings 36
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Betty Crocker's Heart Healthy Cookbook shares a recipe! Looking for a stunning appetizer? Then treat your guests to these black bean and corn wonton cups - featuring hints of Asian and Southwest cuisine.

Ingredients

36
wonton wrappers (3 1/2-inch squares)
2/3
cup Old El Paso™ chunky-style salsa
1/4
cup chopped fresh cilantro
1/2
teaspoon ground cumin
1/2
teaspoon chili powder
1
can (15 ounces) whole kernel corn, drained
1
can (15 ounces) Progresso™ black beans, rinsed and drained
1/4
cup plus 2 tablespoons fat-free sour cream

Directions

  • 1 Heat oven to 350º. Gently fit 1 wonton wrapper into each of 36 small muffin cups, 1 3/4x1 inch. Bake 8 to 10 minutes or until light golden brown. Remove from pan; cool on wire racks.
  • 2 Mix remaining ingredients except sour cream in medium bowl. Just before serving, spoon bean mixture into wonton cups. Top each with 1/2 teaspoon sour cream.

Expert Tips

“I often remind myself that I changed my eating habits for me and my family. I’ve found that there really are a lot of great foods and recipes, if I just take the time to look for them. This is a fantastic appetizer with a lot of good-for-me ingredients.” Nanci D.

Black beans, like other legumes, provide plenty of complex carbohydrates and soluble fiber. Both nutrients can help with weight loss by making you feel full. And soluble fiber, when consumed regularly, may help lower blood cholesterol levels.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Appetizer
Calories
50
Calories from Fat
0
% Daily Value
Total Fat
0g
0%
Saturated Fat
0g
0%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
100mg
4%
Total Carbohydrate
11g
4%
Dietary Fiber
1g
5%
Sugars
0g
Protein
2g
% Daily Value*:
Vitamin A
0%
0%
Vitamin C
0%
0%
Calcium
0%
0%
Iron
4%
4%
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.

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