Black Bean Dip W Whole Grain Baked Tortilla Chips Recipes

BLACK BEAN DIP

Steps:

• Heat the olive oil over medium heat in a small saucepan. Add the onions, garlic and jalapeño peppers and cook, stirring occasionally, until very soft, about ten minutes. Do not brown.
• Transfer the cooked onion mixture to a blender or food processor and add the black beans, salt, cumin, lime juice, water and cilantro. Blend until smooth (if you're using a blender, you may need to stop and stir a few times to help it out). If the dip is too thick, add more water or lime juice, little by little, to thin it out. Taste and adjust seasoning, then transfer to a serving bowl. Serve warm, cold or room temperature with tortilla chips.
• *Most of the heat from the jalapeños is in the seeds and ribs, so leave those out. If you like a spicier dip, reserve the seeds and add them little by little when you're blending the dip.

CREAMY BLACK BEAN DIP

Steps:

• Combine the black beans, balsamic vinegar, ketchup, apple cider vinegar, salt, onion powder, and chili powder in a food processor; pulse until creamy. Serve at room temperature.

BLACK BEAN DIP

Steps:

• Process all ingredients except green onions and chilies in a blender or food processor until smooth.
• Stir in green onions and chilies and place in a serving bowl.

BLACK BEAN AND TORTILLA BAKE

Steps:

• Preheat oven to 350* F.
• Spray a large skillet with cooking spray.
• Add garlic, onions, tomato, green onion, cumin, and chili powder.
• Cook on medium heat until onion is tender.
• Add tomato sauce and cook 5 minutes more.
• Stir in beans, cilantro, salt and pepper.
• Spray a 9 inch square baking dish with cooking spray.
• Layer 4 tortillas, 1/3 cheese, and 1/3 of the bean mixture; repeat 2 more times.
• Top with reserved 2 tablespoons of cheese.
• Bake 20 minutes, covered, then 10 minutes uncovered or until bubbly.

BLACK BEAN DIP W/ WHOLE-GRAIN BAKED TORTILLA CHIPS

Steps:

• Spray large skillet with canola oil spray and place over medium-high heat. Add onions and garlic and saute until translucent and fragrant. Put onion mixture, beans, tomato, salt, cilantro, lime juice, and cumin in food processor. Process until smooth. Add enough water to make a fairly thin dip -- it makes the serving seem larger and it covers more chips. Serving size -- 2 T. Nutrition information per serving: Calories -- 50; protein 4.5 g; sodium 254 mg; cholesterol 3.8 mg; carbohydrates 7 g. To make tortilla chips, take multi-grain flour tortillas in the soft taco size. Moisten slightly with water, cut into 16 wedges each. Spread them out on a cookie sheet and sprinkle lightly with salt (approximately 1/4 t. salt per tortilla total). Bake at 500 degrees until crispy. Remove from cookie sheet and let cool on a rack. Serving size is 16 chips. Nutrition information per serving: Calories 140; protein 5 g; sodium 460 mg; cholesterol 0 mg; fat 4 g; carbohydrates 23 g. Carrots Nutrition information per serving of 10: Calories 40; Protein 1 g; sodium 45 mg; fat 0 g; carbohydrates 9 g. Grapes Nutrition information:Calories 105; fat 0 g; carbohydrates 7 g (sorry don't know sodium and cholesterol -- I assume they are zero).

BLACK BEAN CHIP & DIP BURGERS

Steps:

• In a small saucepan, bring water to a boil. Add quinoa. Reduce heat; simmer, covered, 12-15 minutes or until liquid is absorbed. Remove from heat; fluff with a fork., In a large bowl, mash black beans. Add 1 cup salsa, tortilla chips, taco seasoning and cooked quinoa; mix well. Shape into eight 1/4-in.-thick patties., Grill, covered, over medium heat 5-6 minutes on each side or until heated through. Serve on buns with lettuce, tomato, onion and remaining salsa.