Party Bean Dip with Baked Tortilla Chips

Randy Mayor; Leigh Ann Ross; Eunice Mun

Making your own tortilla chips helps manage fat levels. Organic refried beans may have at least half the sodium of conventional ones and can have a drier texture. We add a little lime juice to smooth out the beans and enhance the flavor. Using organic salsa also helps keep sodium in check. This bean dip comes together quickly for parties or as an appetizer course.

Yield: 12 servings (serving size: 1/2 cup dip and 4 tortilla wedges)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 162
  • Calories from fat: 31%
  • Fat: 5.6g
  • Saturated fat: 2.4g
  • Monounsaturated fat: 1.9g
  • Polyunsaturated fat: 0.4g
  • Protein: 6.8g
  • Carbohydrate: 23.2g
  • Fiber: 2.8g
  • Cholesterol: 13mg
  • Iron: 1.3mg
  • Sodium: 331mg
  • Calcium: 143mg

Ingredients

  • 6 (8-inch) flour tortillas
  • Cooking spray
  • 1/2 teaspoon paprika
  • 2 teaspoons fresh lime juice
  • 1/2 teaspoon ground cumin
  • 1 (16-ounce) can organic refried beans (such as Amy's or Eden Organic)
  • 1 cup organic bottled salsa (such as Muir Glen)
  • 2/3 cup frozen whole-kernel corn, thawed
  • 1/4 cup chopped green onions
  • 2 tablespoons chopped black olives
  • 3/4 cup (3 ounces) preshredded 4-cheese Mexican blend cheese
  • 3/4 cup (6 ounces) light sour cream
  • 2 tablespoons chopped fresh cilantro

Preparation

  1. Preheat oven to 350°.
  2. Cut each tortilla into 8 wedges, and arrange wedges in single layers on 2 baking sheets. Lightly spray wedges with cooking spray; sprinkle with paprika. Bake at 350° for 15 minutes or until lightly browned and crisp. Cool.
  3. Combine juice, cumin, and beans in a medium bowl, stirring until well combined. Spread mixture evenly into an 11 x 7–inch baking dish coated with cooking spray. Spread salsa evenly over beans. Combine corn, onions, and olives; spoon corn mixture evenly over salsa. Sprinkle cheese over corn mixture. Bake at 350° for 20 minutes or until bubbly. Let stand 10 minutes. Top with sour cream; sprinkle with cilantro. Serve with tortilla chips.
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