Black Bean Nachos
Appetizers
Serves 4
Provides 2 vegetable servings per person
2 large low-fat flour tortillas
1 15-ounce can reduced sodium black beans, rinsed and drained
1 cup canned no salt tomatoes, drained or 1 cup fresh chopped tomatoes
1 cup frozen corn kernels
½ cup sliced green onions (scallions)
2 chopped garlic cloves
2 jalapeño chiles, seeded and chopped
½ teaspoon ground cumin
½ cup low-fat, low-sodium Monterey jack cheese, grated
¼ cup chopped cilantro
1. Preheat the oven to 350°. Lightly coat the tortillas with pan spray and bake until crisp, about 10 minutes. Set aside.
2. While tortillas are baking, combine the beans, tomatoes, corn, green onions, garlic, green chiles, and cumin in a saucepan. Bring to a boil, reduce the heat, and simmer 5 minutes.
3. Divide the beans between the tortillas, top with cheese, and bake 5 minutes or until heated through. Scatter the cilantro over the nachos, cut in wedges, and eat.
Nutritional Analysis per serving:
207 calories
2 g fat
8% calories from fat
1 g saturated fat
4% calories from saturated fat
41 g carbohydrates
416 mg sodium
12 g dietary fiber
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