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Black Bean NachosBlack Bean Nachos

Jami Nolen, Nutrition Program Associate

February 3, 2013

 

It's Super Bowl weekend, which means its time for anything covered in cheese and eating lots and lots of it! But with this recipe you can make your own tortilla chips and enjoy a healthier version of nachos!

 

Yield

Makes 6 servings

 

Ingredients

  • 12 (6-inch) corn tortillas, quartered
  • Cooking spray
  • 2 teaspoons ground cumin
  • 1 teaspoon chili powder
  • 2 garlic cloves, minced
  • 2 (15-ounce) cans black beans, undrained
  • 1 cup (4 ounces) crumbled queso fresco
  • 1 cup bottled salsa
  • 1 cup diced peeled avocado
  • 6 tablespoons sliced green onions
  • 3/4 cup chopped fresh cilantro

 

Preparation

  1. Preheat oven to 425.
  2. Arrange half of tortilla wedges in a single layer on a large baking sheet; lightly coat wedges with cooking spray. Bake at 425 for 8 minutes or until crisp. Repeat procedure with remaining tortilla wedges and cooking spray.
  3. Heat beans in a medium saucepan over medium-high heat. Add cumin, chili powder and garlic. Bring to a boil, stirring frequently. Reduce heat to medium and simmer 10 minutes. Partially mash bean mixture with a potato masher until slightly thick.
  4. Place 8 chips on each of 6 plates. Spoon about 1/2 cup bean mixture evenly over tortilla chips on each plate; top each serving with about 2½ tablespoons queso fresco, 2½ tablespoons salsa, 2 tablespoons green onions, and 2½ tablespoons avocado. Sprinkle each serving with 2 tablespoons cilantro.

 

Nutrition Information

Calories: 344
Calories from fat: 27%
Fat: 10.5 g
Saturated fat: 2.2 g
Monounsaturated fat: 4.8 g
Polyunsaturated fat: 2.3 g
Protein: 13.5 g
Carbohydrate: 52.4 g
Fiber: 11.7 g
Cholesterol: 6 mg
Iron: 3.9 mg
Sodium: 723 mg
Calcium: 232 mg

 

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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.

 


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Last update: Wednesday, May 15, 2013