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

If you are craving chips and dip, give this a try.  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.

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

How to Make It

Step 1

Preheat oven to 400°.

Step 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.

Step 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.

Step 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.

Step 5

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