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Tortilla Chips and Bean Dip

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.

  • 4 Servings
  • Less than $3.00

Ingredients

  • 4 corn tortillas
  • 1 can kidney beans, low-sodium
  • 1/4 cup salsa
  • 1/4 cup sour cream, non-fat
  • 1/2 cup cheddar cheese
  • 1 cup lettuce

Steps

1

Wash hands with soap and water.

2

Preheat oven to 400 °F.

3

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

4

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

5

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.

6

Measure salsa and spread over beans.

7

Measure sour cream and spread over beans.

8

Grate and measure cheese; sprinkle over bean mixture.

9

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

10

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.

11

Use Monterey Jack or another cheese.

12

Substitute black beans for kidney beans.

13

Substitute 1/4 cup chopped fresh tomatoes for taco sauce.

14

Spread one small can chopped green chilis over beans.

Ingredients

Serving Size: 1/4 of recipe (200g)

NutrientsAmount
Total Calories214
Total Fat6 g
Saturated Fat3 g
Monounsaturated Fat2 g
Polyunsaturated Fat1 g
Linoleic Acid1 g
α-Linolenic Acid0.1 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol16 mg
Carbohydrates31 g
Dietary Fiber8 g
Total Sugars3 g
Added Sugars included0 g
Protein11 g
Minerals
Calcium180 mg
Potassium421 mg
Sodium317 mg
Copper214 mcg
Iron2 mg
Magnesium59 mg
Phosphorus287 mg
Selenium6 mcg
Zinc2 mg
Vitamins
Vitamin A76 mcg RAE
Vitamin B60.2 mg
Vitamin B120.2 mg
Vitamin C3 mg
Vitamin D0 mcg
Vitamin E0 mg
Vitamin K20 mcg
Folate46 mcg DFE
Thiamin0.2 mg
Riboflavin0.2 mg
Niacin1 mg
Choline44 mg

Source:

  • Cooking Up Fun - A Pyramid of Snacks
  • Cornell Cooperative Extension
  • Cornell University Division of Nutritional Sciences