BLACK BEAN DIP W/ WHOLE-GRAIN BAKED TORTILLA CHIPS

BLACK BEAN DIP W/ WHOLE-GRAIN BAKED TORTILLA CHIPS image

Yield 12

Number Of Ingredients 11

canola oil cooking spray;
1/4 C onion, diced;
2 cloves garlic, minced;
1 small tomato, seeded, chopped;
1 T lime juice;
3/4 C shredded, reduced fat cheddar cheese;
1/4 t salt;
1/4 C minced cilantro;
1/4 t cumin;
1/3 C water;
12 whole grain flour tortillas

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).