Tortilla Chips and Bean Dip
Prepare this layered dip with beans, salsa, sour cream, and cheese for your next party. Make your own tortilla chips to serve on the side. Fill up on fiber while having fun.
营养成分（每份）
每份数值 · 每份分量: 1/4 of recipe
222
卡路里
11g
蛋白质
32g
碳水
6g
脂肪
8g
膳食纤维
3g
糖
263mg
钠
饱和脂肪 3 g · 胆固醇 15 mg
圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。
食材
(6-inch) corn tortillas
4
low-sodium kidney beans
1 can (15.5 ounces)
salsa recipe
1/4 · 1/2 cup
fat-free sour cream
1/4 cup
cheddar cheese, shredded
1/2 cup
lettuce, shredded
1 cup
步骤
- 1
Wash hands with soap and water.
- 2
Preheat oven to 400 degrees F.
- 3
Place tortillas in a stack on cutting board. With a sharp knife, cut stack into eight pieces, forming triangles or wedges.
- 4
Lay tortillas pieces out in single layer on baking sheet. Set aside while making dip.
- 5
Open canned beans. Pour beans in colander; rinse and drain. Place beans in a small mixing bowl and mash with a potato masher. Spread beans over bottom of baking dish.
- 6
Measure salsa and spread over beans.
- 7
Measure sour cream and spread over beans.
- 8
Grate and measure cheese; sprinkle over bean mixture.
- 9
Place lettuce wedge on cutting board. Slice into thin strips; set aside.
- 10
Place both the baking sheet with tortilla pieces and the dip in preheated oven. Bake about 8 minutes or until tortilla pieces are crisp and dip is bubbly. Sprinkle lettuce over dip and serve with tortilla chips.
备注
- •Use Monterey Jack or another cheese.
- •Substitute black beans for kidney beans.
- •Substitute 1/4 cup chopped fresh tomatoes for taco sauce.
- •Spread one small can chopped green chilis over beans.
来源: USDA MyPlate Kitchen · Cooking Up Fun - A Pyramid of Snacks Cornell Cooperative Extension Cornell University Division of Nutritional Sciences
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