Recipes
May 5, 2016

Have your chips and guac with less guilt

by

It’s National Guacamole Day! To celebrate, try these two healthier versions of Mexican fare favorites.

 

Chunky Guacamole

Makes: About 3 cups

This unique spin on traditional guacamole combines heart-healthy avocado with fiber-rich black beans and corn. Serve with homemade baked tortilla chips (see recipe below) for a great appetizer or snack.

Ingredients:

4 ripe avocadoes, skinned, pitted and diced
1½ cups chopped tomatoes or 1, 15-ounce can diced tomatoes
½ cup canned corn, drained and rinsed
½ cup canned black beans, drained and rinsed
¼ cup sweet or red onion, finely chopped
1 teaspoon fresh garlic, minced
Juice of 1-2 limes (as preferred)
¼ teaspoon salt (to taste)
Fresh cilantro, coarsely chopped (optional, yet recommended)

Directions:

1. In a large bowl, lightly mash avocados with a fork. Mashed avocado mixture should be chunky.
2. Add tomatoes, corn, black beans, onion, garlic, lime juice and optional ingredients as preferred. Stir gently to mix.

Nutrition Facts Per 1/4 Cup Serving:

141 calories, 11 grams total fat, 2 grams saturated fat, 0 milligrams cholesterol, 66 milligrams sodium, 11 grams carbohydrate, 6 grams fiber, 2 grams sugar, 2 grams protein

Tips:

• With the exception of the avocado, all ingredients can be prepared ahead of time. Save mashing the avocado until you are ready to make the recipe in full, as it will become discolored when exposed to air.
• To store leftover guacamole in the refrigerator, simply stir in additional lime juice to prevent discoloration.

Source: Stacey Kendrick’s Kitchen

 

Baked Tortilla Chips

Makes: 6 servings

Homemade baked tortilla chips are lower in both calories and saturated fat than fried, store-bought tortilla chips. This recipe is quick, easy to make and delicious!

Ingredients:

Non-stick cooking spray
6, 8-inch whole wheat tortillas
Salt (to taste)

Directions:

1. Preheat oven or toaster oven to 400°F.
2. Lightly grease a baking sheet with cooking spray.
3. Spray tops of tortillas with cooking spray and lightly salt, if desired.
4. Cut tortillas into 8 wedges using a knife or pizza cutter (like cutting a pizza) and place on a baking sheet.
5. Bake for 8-12 minutes, until crisp and light brown. Watch closely so the chips don’t burn.
6. Remove from baking sheet and cool on paper towels or cooling rack.

Nutrition Facts Per Serving:

130 calories, 3.5 grams total fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 320 milligrams sodium, 22 grams total carbohydrates, 3 grams dietary fiber, 0 grams sugar, 4 grams protein.

Tips:

• For extra flavor, lightly season tortilla chips with garlic powder or additional spices before baking.
• Store tortilla chips in an airtight container.
• Eat plain or serve with salsa, guacamole or a warm bean dip.

Source: Adapted from Iowa State University Extension’s Spend Smart, Eat Smart

 

Healthy Snacks

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