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Tortilla Chips and Bean Dip

Tortilla Chips and Bean Dip

135 Ratings
135 Ratings
Recipe Image
Tortilla Chips and Bean Dip
Makes: 4 servings
Total Cost: $$$$

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.

Ingredients

  • 4 corn tortillas
  • 1 can kidney beans, low-sodium (16 ounce)
  • 1/4 cup salsa
  • 1/4 cup sour cream, non-fat
  • 1/2 cup cheddar cheese (shredded)
  • 1 cup lettuce (shredded)

Directions

  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.

Notes

Flavor Change Options:

  • 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.
Source:

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

Nutrition Information

Serving Size: 1/4 of recipe (200g)
Nutrients Amount
Total Calories 214
Total Fat 6 g
Saturated Fat 3 g
Cholesterol 16 mg
Sodium 317 mg
Carbohydrates 31 g
Dietary Fiber 8 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 11 g
Vitamin D 0 mcg
Calcium 180 mg
Iron 2 mg
Potassium 421 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

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

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 3/4 cups
Grains 1 ounce
Protein Foods 2 1/2 ounces
Dairy 1/2 cups

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