Black Bean and Chorizo Dip
Jami Nolen, Nutrition Program Associate
September 2, 2012
This recipe is perfect for Labor Day weekend – it would be a hit at any party or picnic, but it requires very little labor!
Makes 6 servings
- 1 tablespoon olive oil
- 1/2 cup diced Spanish chorizo
- Cooking spray
- 1 medium onion, chopped
- 1 jalapeño pepper, seeded and diced
- 1/2 teaspoon salt
- 1 teaspoon ground cumin
- 1/8 teaspoon ground red pepper
- 1/4 teaspoon chili powder
- 4 garlic cloves, minced
- 3/4 cup fat-free, lower-sodium chicken broth
- 2 (15-ounce) cans no-salt-added black beans, rinsed and drained
- 1 cup chopped tomato
- 1/2 cup (2 ounces) shredded Monterey Jack cheese
- 1/4 cup thinly sliced green onions
- Preheat oven to 425°.
- Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add chorizo; sauté for 2 minutes. Remove chorizo from pan. Coat pan with cooking spray. Add onion and jalapeño; sauté 4 minutes, stirring occasionally. Add salt, cumin, red pepper, chili powder, and garlic; sauté 1 minute, stirring constantly. Stir in broth and beans; bring to a boil. Cook 5 minutes. Mash to desired consistency.
- Spoon bean mixture into an 8-inch square baking dish coated with cooking spray. Top with chorizo, tomato, and cheese. Bake at 425° for 30 minutes or until lightly browned. Top with green onions. Serve with baked tortilla chips.
Fat: 8.4 g
Saturated fat: 3 g
Monounsaturated fat: 3.6 g
Polyunsaturated fat: 0.7 g
Protein: 10.2 g
Carbohydrate: 19.4 g
Fiber: 6.2 g
Cholesterol: 8 mg
Iron: 1.7 mg
Sodium: 307 mg
Calcium: 142 mg
Funded in part by USDA SNAP.
Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.
Last update: Wednesday, May 01, 2013