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)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 142
  • Calories from fat: 22%
  • Fat: 3.5g
  • Saturated fat: 1g
  • Monounsaturated fat: 1.1g
  • Polyunsaturated fat: 0.5g
  • Protein: 6.6g
  • Carbohydrate: 27.7g
  • Fiber: 6g
  • Cholesterol: 4mg
  • Iron: 1.6mg
  • Sodium: 502mg
  • Calcium: 128mg

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. 1. Preheat oven to 400°.
  2. 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. 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. 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. 5. Combine tomatoes and chile in a mini food processor; process until smooth. Spoon tomato mixture over bean mixture. Sprinkle with cilantro.
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