Instead of the usual guacamole, try this rich dip that teams creamy avocado with tender black beans and crunchy chopped veggies. We even include homemade tortilla chips!
Calories108 Per Serving
Protein3g Per Serving
Fiber4g Per Serving
|Total Fat||4.5 g|
|Saturated Fat||0.5 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||1.0 g|
|Monounsaturated Fat||2.5 g|
|Total Carbohydrate||16 g|
|Dietary Fiber||4 g|
1/2 fat, 1 starch
16 6-inch corn tortillas, each cut into 6 wedges
1/8 tsp salt and 1/8 tsp salt and 1/4 tsp salt (divided use)
1/2 can no-salt-added black beans (rinsed, drained)
1 medium cucumber (peeled, seeded, finely chopped)
1 small green bell pepper (finely chopped)
1 medium rib of celery (finely chopped)
2-3 tablespoon snipped, fresh cilantro
2 tablespoon fresh lime juice
1/8 teaspoon crushed red pepper flakes
2 medium avocados (diced)
Preheat the oven to 350°F.
On a large baking sheet, arrange half the tortilla wedges in a single layer. Bake for 10 minutes, or until lightly golden. Sprinkle with 1/8 teaspoon salt. Transfer to a serving bowl. Repeat with the remaining tortilla wedges and the remaining 1/8 teaspoon salt.
Meanwhile, in a medium serving bowl, stir together the beans, cucumber, bell pepper, celery, cilantro, lime juice, the final 1/4 teaspoon salt and red pepper flakes. Using a rubber scraper, gently fold in the avocados. Serve with the tortilla wedges.
Tip: Serving size 1/4 cup salsa and 6 chips
Recetas saludables para su corazon / Heart-Healthy Recipes Bilingual Cookbook
This bilingual edition is a 48-page recipe booklet, including 22 healthy recipes (both in Spanish and English) and four-color. Recipes include snacks, soups, salads, entrées, vegetables and sides, breads and breakfast dishes, and desserts. The booklet provides a nutritional analysis for each recipe, plus tips for making healthy food choices.
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This recipe is reprinted with permission from Recetas saludables para su corazón/Heart-Healthy Recipes, Copyright © 2013 by the American Heart Association. Published by Krames StayWell, LLC. Look for Recetas saludables para su corazón/Heart-Healthy Recipes at ShopHeart.org.