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A healthful, affordable recipe you can make with your kids.
These days, you can buy excellent salsas in the supermarket. Look for those that are low in sodium. If you want to make fresh salsa, though, it's easy; see the recipe.
1 cup onions, finely diced
2 cloves fresh garlic, minced
1 Tbsp fresh or canned jalapeno peppers, chopped
1 whole green bell pepper, diced
1 lb can cooked red kidney beans, black beans, or pinto beans, drained and rinsed
1 10-oz bag baked tortilla chips
1 fresh tomato, diced
3 ounces shredded lowfat mozzarella
Toppings: more onions, nonfat sour cream, salsa, chopped olives (all optional) Preheat oven to 350 F.
If kids are old enough to hold a knife, they can dice the onions (don't cry!) and garlic, and chop the jalapenos.
1. An adult heats a non-stick pan (or use 1 tsp oil in regular pan) to saute onions on medium high until clear. Add garlic and saute for one minute. Add beans, pepper, and jalapenos to pan, cook and stir for about 10 minutes.
2. The adult takes the pan off the stove, transfers the contents to a bowl. The kids mash bean mixture until smooth, only adding water if necessary to make puree smooth.
3. The kids place chips on a baking sheet. With adult supervision, kids can spread beans, onions and pepper mixture evenly on top of tortilla chips. Kids can then sprinkle cheese and diced tomatoes. Bake until cheese melts, about 10 minutes.
4. Kids can help put vegetables, more chopped onions, and toppings around serving dish. Each guest, child or adult, tops his or her own nacho.
Nutrients per serving:
Calories 412; Saturated Fat 2 g; Iron 1.3 mg; Protein 18 g; Cholesterol 7 mg; Calcium 286 mg; Carbohydrate 78 g; Vitamin A 56 RE; Sodium 721 mg; Total Fat 5.0 g; Vitamin C 26 mg; Dietary Fiber 11 g
USDA Food & Nutrition Services - Team Nutrition: Food, Family & Fun
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