Black Bean Salsa with Baked Chips

Name: Black Bean Salsa with Baked Chips
Yield: makes 2 cups salsa and 48 chips
Ingredients: 1 can (19 ounces) black beans, drained and rinsed; 1 small tomato, seeded and cut into 1/2-inch dice; 2 scallions, trimmed and finely chopped; 1 jalapeño chile, minced (ribs and seeds removed for less heat, if desired); 1/2 cup coarsely chopped cilantro; 2 tablespoons fresh lime juice (from 2 limes); Coarse salt; 6 flour tortillas (8-inch size), preferably whole-wheat; 2 teaspoons extra-virgin olive oil

January 26, 2012

This zesty salsa is high in protein and fiber and low in fat, and it makes a great accompaniment to grilled meat, chicken, or fish. It’s quick work to make your own baked tortilla chips, and they are so much more healthful than anything you can buy from the store.

Recipe information

Yield
makes 2 cups salsa and 48 chips

Ingredients

1 can (19 ounces) black beans, drained and rinsed

1 small tomato, seeded and cut into 1/2-inch dice

2 scallions, trimmed and finely chopped

1 jalapeño chile, minced (ribs and seeds removed for less heat, if desired)

1/2 cup coarsely chopped cilantro

2 tablespoons fresh lime juice (from 2 limes)

Coarse salt

6 flour tortillas (8-inch size), preferably whole-wheat

2 teaspoons extra-virgin olive oil

Preparation

Step 1
Heat broiler. Pulse 1/4 cup black beans in a food processor until coarsely chopped; transfer to a bowl. Add remaining beans to bowl along with the tomato, scallions, jalapeño, cilantro, lime juice, and 1/2 teaspoon salt. Stir to combine.
Step 2
Cut each tortilla into 8 wedges. Arrange in a single layer on a baking sheet; brush with oil, dividing evenly. Broil until crisp and golden brown, 1 to 2 minutes per side. Transfer chips to a wire rack to cool. Serve with salsa.
Nutrition Information
Step 3
(Per 1/4-cup dip and 6 chip serving)
Step 4
Calories: 179
Step 5
Saturated Fat: .2g
Step 6
Unsaturated Fat: .6g
Step 7
Cholesterol: 0mg
Step 8
Carbohydrates: 26.8g
Step 9
Protein: 7g
Step 10
Sodium: 349mg
Step 11
Fiber: 5.5g

Power Foods

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Recipe information

Ingredients

Preparation

Step 1

Step 2

Nutrition Information

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Recipe notes