Black Bean—Corn Wonton Cups

Black Bean—Corn Wonton Cups

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.

Prep Time

25

Minutes

Total Time

35

Minutes

Makes

36

appetizers

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) Green Giant® whole kernel corn, drained
1
can (15 ounces) Progresso® black beans, rinsed and drained
1/4
cup plus 2 tablespoons fat-free sour cream
  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.
Makes 36 appetizers
Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens
“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.
A Note from Dr. B.:
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:

1 Serving (1 Appetizer)
  • Calories 50
    • (Calories from Fat 0),
  • Total Fat 0g
    • (Saturated Fat 0g,
    • Trans Fat 0g),
  • Cholesterol 0mg;
  • Sodium 100mg;
  • Total Carbohydrate 11g
    • (Dietary Fiber 1g,
    • Sugars 0g),
  • Protein 2g;
Percent Daily Value*:
    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 Choices:
    • 1;
    *Percent Daily Values are based on a 2,000 calorie diet.