Chipotle Black Bean Dip with Corn Chips

A common craving among CookingLight.com users is chips; our homemade tortilla chips keep fat and sodium in check. This snack quells an oft-cited yen for Mexican fare and has protein, complex carbs, and fiber.

Yield: 6 servings (serving size: about 1/4 cup bean mixture and 6 tortilla chips)

Ingredients

• 6  (6-inch) corn tortillas
• Cooking spray
• 1/8  teaspoon  salt
• 1  teaspoon  olive oil
• 1  cup  chopped onion
• 1  teaspoon  cumin seeds
• 1  garlic clove, minced
• 1/4  teaspoon  dried oregano
• 1  (15-ounce) can black beans, undrained
• 1/4  cup  (about 1 ounce) shredded part-skim mozzarella cheese
• 2  tablespoons  crumbled queso fresco
• 1/3  cup  canned no-salt-added diced tomatoes, undrained
• 1  chipotle chile, canned in adobo sauce
• 2  tablespoons  chopped fresh cilantro

Preparation

1. Preheat oven to 400°.

2. Cut each tortilla into 6 wedges. Arrange wedges in a single layer on a large baking sheet coated with cooking spray. Sprinkle with salt. Bake at 400° for 10 minutes or until golden brown and crisp, stirring occasionally.

3. Heat oil in a medium saucepan over medium heat. Add onion to pan; cook 8 minutes or until tender, stirring occasionally. Add cumin and garlic; cook 1 minute. Add oregano and beans; bring to a boil. Mash with a potato masher. Reduce heat, and simmer 10 minutes or until thickened, stirring occasionally.

4. Spoon bean mixture into a 3-cup gratin dish coated with cooking spray. Top with cheeses. Bake at 400° for 12 minutes or until hot and bubbly.

5. Combine tomatoes and chile in a mini food processor; process until smooth. Spoon tomato mixture over bean mixture. Sprinkle with cilantro.

Nutritional Information

Calories:

142 (22% from fat)

Fat:

3.5g (sat 1g,mono 1.1g,poly 0.5g)

Protein:

6.6g

Carbohydrate:

27.7g

Fiber:

6g

Cholesterol:

4mg

Iron:

1.6mg

Sodium:

502mg

Calcium:

128mg