
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
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
Wash hands with soap and water.
Preheat oven to 400 °F.
Place tortillas in a stack on cutting board. With a sharp knife, cut stack into eight pieces, forming triangles or wedges.
Lay tortillas pieces out in single layer on baking sheet. Set aside while making dip.
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.
Measure salsa and spread over beans.
Measure sour cream and spread over beans.
Grate and measure cheese; sprinkle over bean mixture.
Place lettuce wedge on cutting board. Slice into thin strips; set aside.
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.
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.
Ingredients
Serving Size: 1/4 of recipe (200g)
Nutrients | Amount |
---|---|
Total Calories | 214 |
Total Fat | 6 g |
Saturated Fat | 3 g |
Monounsaturated Fat | 2 g |
Polyunsaturated Fat | 1 g |
Linoleic Acid | 1 g |
α-Linolenic Acid | 0.1 g |
Omega 3 - EPA | 0 mg |
Omega 3 - DHA | 0 mg |
Cholesterol | 16 mg |
Carbohydrates | 31 g |
Dietary Fiber | 8 g |
Total Sugars | 3 g |
Added Sugars included | 0 g |
Protein | 11 g |
Minerals | |
Calcium | 180 mg |
Potassium | 421 mg |
Sodium | 317 mg |
Copper | 214 mcg |
Iron | 2 mg |
Magnesium | 59 mg |
Phosphorus | 287 mg |
Selenium | 6 mcg |
Zinc | 2 mg |
Vitamins | |
Vitamin A | 76 mcg RAE |
Vitamin B6 | 0.2 mg |
Vitamin B12 | 0.2 mg |
Vitamin C | 3 mg |
Vitamin D | 0 mcg |
Vitamin E | 0 mg |
Vitamin K | 20 mcg |
Folate | 46 mcg DFE |
Thiamin | 0.2 mg |
Riboflavin | 0.2 mg |
Niacin | 1 mg |
Choline | 44 mg |
Source:
- Cooking Up Fun - A Pyramid of Snacks
- Cornell Cooperative Extension
- Cornell University Division of Nutritional Sciences