Black Bean And Corn Wontons
|Canned no salt added black beans||1⁄2 Cup (8 tbs), drained|
|No salt added salsa||2 Tablespoon|
|Frozen whole kernel corn||1⁄4 Cup (4 tbs), thawed|
|Minced green onions||2 1⁄2 Tablespoon|
|Ground cumin||1⁄4 Teaspoon|
|Wonton skins||20 , thawed (fresh or frozen)|
|Diced sweet red pepper||3 1⁄2 Ounce, drained (1/2 of 7-ounce jar)|
|Non fat cottage cheese||1⁄2 Cup (8 tbs)|
|Light beer||2 1⁄2 Tablespoon|
|Garlic||2 Clove (10 gm), minced|
|Shredded fat free mozzarella cheese||1 Ounce (1/4 cup)|
|Grated parmesan cheese||1 Tablespoon|
|Vegetable cooking spray||1|
Combine beans and salsa; mash with a potato masher.
Stir in corn, green onions, and cumin.
Place bean mixture in centers of 10 wonton skins.
Brush edges of wontons with water; top with remaining 10 wontons.
Press edges together to seal, pushing out air.
Trim edges with a fluted pastry wheel.
Cover with a damp towel until ready to cook.
Combine red pepper and next 3 ingredients in container of an electric blender; cover and process until smooth.
Transfer pepper mixture to a saucepan; add cheeses.
Cook, stirring constantly, until cheeses melt.
Remove from heat, and keep warm.
Bring 3 quarts water to a boil in a Dutch oven.
Add filled wontons; return water to a boil.
Reduce heat; simmer 4 to 5 minutes or until tender.
Remove wontons with a slotted spoon; drain well.
Place wontons on a baking sheet coated with cooking spray.
Broil 5 1/2 inches from heat (with electric oven door partially opened) 3 to 4 minutes.
Spoon pepper mixture evenly onto 2 serving plates.
Place 5 wontons on each plate.
Garnish with cilantro sprigs, if desired.
Serving size: Complete recipe
Calories 955 Calories from Fat 136
% Daily Value*
Total Fat 15 g23.6%
Saturated Fat 6.4 g32%
Trans Fat 0 g
Cholesterol 51.9 mg17.3%
Sodium 1645.9 mg68.6%
Total Carbohydrates 147 g48.9%
Dietary Fiber 13.8 g55.1%
Sugars 7.9 g
Protein 52 g104.2%
Vitamin A 76.1% Vitamin C 230.8%
Calcium 55.9% Iron 51.8%
*Based on a 2000 Calorie diet