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





