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Black Bean Dip with Baked Tortilla Chips Recipe

Black Bean Dip with Baked Tortilla Chips Recipe

12 servings

Nutritious black beans are a great source of folate.

 

Ingredients:

1/2 cup thinly sliced green onions

1-2 cloves garlic, minced

1 can (15 ounces) black beans, rinsed, drained

3/4 cup (3 ounces) shredded reduced-fat Cheddar cheese

1/4 teaspoon salt

1/3 cup vegetable broth, or water

1-2 tablespoons finely chopped cilantro

Baked Tortilla Chips (see recipes below)

Method:

Saute onions and garlic in lightly greased skillet until tender, about 3 minutes. Process black beans, cheese, and salt in food processor or blender until almost smooth, adding enough broth to make desired dipping consistency. Mix in onion mixture and cilantro. serve with Baked Tortilla Chips.

 

Baked Tortilla Chips

6 flour or corn tortillas, each cut into 8 wedges

Vegetable cooking spray

Salt, to taste

 

Arrange tortilla strips on cookie sheet; spray lightly with cooking spray and toss. Bake at 375 degrees until browned, about 10 minutes, stirring occasionally.

 

Per Serving:

Calories: 48

% of calories from fat: 21

Fat (gm): 3.8

Saturated fat (gm): 0.5

Cholesterol (mg): 3.8

Sodium (mg): 254

Protein (gm): 4.5

Carbohydrate (gm): 7

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