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Tortilla Chips and Bean Dip

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Tortilla Chips and Bean Dip
En Español

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Recipe Total Cost
  • Makes: 4 servings

Prepare this layered dip with beans, salsa, sour cream, and cheese for your next party. Make your own tortilla chips to serve on the side. Fill up on fiber while having fun.

Ingredients

  • 4 corn tortillas
  • 1 can kidney beans (16 ounce)
  • 1/4 cup salsa
  • 1/4 cup sour cream, non-fat
  • 1/2 cup cheddar cheese (shredded)
  • 1 cup lettuce (shredded)

Directions

1. Preheat oven to 400 degrees.

2. Place tortillas in a stack on cutting board. With a sharp knife, cut stack into eight pieces, forming triangles or wedges.

3. Lay tortillas pieces out in single layer on baking sheet. Set aside while making dip.

4. Open canned beans. Pour beans in colander; rinse and drain. Place beans in a small mixing bowl and mash with a potato masher. Spread beans over bottom of baking dish.

5. Measure salsa and spread over beans.

6. Measure sour cream and spread over beans.

7. Grate and measure cheese; sprinkle over bean mixture.

8. Place lettuce wedge on cutting board. Slice into thin strips; set aside.

9. Place both the baking sheet with tortilla pieces and the dip in preheated oven. Bake about 8 minutes or until tortilla pieces are crisp and dip is bubbly. Sprinkle lettuce over dip and serve with tortilla chips.

Create-a-Flavor Changes
- Use Monterey Jack or another cheese.
- Substitute black beans for kidney beans.
- Substitute 1/4 cup chopped fresh tomatoes for taco sauce.
- Spread one small can chopped green chilis over beans.

Source: Cornell Cooperative Extension, Division of Nutritional Sciences, Cooking Up Fun - A Pyramid of Snacks

Nutrition Information

Serving Size: 1/4 of recipe (200g)
Nutrients Amount
Calories 216
Total Fat 6 g
Saturated Fat 3 g
Cholesterol 16 mg
Sodium 190 mg
Total Carbohydrate 30 g
Dietary Fiber 7 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 12 g
Vitamin D 0 mcg
Calcium 168 mg
Iron 3 mg
Potassium 422 mg
N/A - data is not available
Nutrients Amount
Calories 216
Total Fat 6 g
Saturated Fat 3 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 16 mg
Total Carbohydrate 30 g
Dietary Fiber 7 g
Total Sugars 1 g
Added Sugars 0 g
Protein 12 g
Minerals
Calcium 168 mg
Potassium 422 mg
Sodium 190 mg
Copper 225 mcg
Iron 3 mg
Magnesium 58 mg
Phosphorus 271 mg
Selenium 5 mcg
Zinc 2 mg
Vitamins
Vitamin A 76 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 3 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 22 mcg
Folate 110 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 1 mg
Choline 32 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1/2 cups
Grains
1 ounce
Protein Foods
1 3/4 ounces
Dairy
1/2 cups

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