Nacho Chicken & Bean Dip

Nacho Chicken & Bean Dip

This re-imagining of classic layered nacho dip is even better than the original, thanks to the addition of protein and fibre-rich ingredients. And with only 210 calories per serving it's also a lightened up version of the restaurant classic.

Ingredients

  • Serves: 10
  • Prep Time:
  • Cook Time:
  • 1 tsp (5 mL) extra virgin olive oil
  • 4 cloves garlic, minced
  • 1 lb (0.5 kg) extra lean ground chicken
  • 2 tsp (10 mL) cumin
  • 1 tbsp (15 mL) chili powder
  • 1 tsp (5 mL) oregano, dried
  • 2 cups (500 mL) canned black beans
  • 2 cups (500 mL) salsa
  • 3 green onion(s), diced
  • 1 cup (250 mL) tomato(es), diced
  • 1 orange, peeled, seeded
  • 1 jalapeño pepper, seeded, chopped
  • 1 cup (250 mL) cheddar cheese, grated
  • 1/2 cup (125 mL) cilantro, fresh, minced
  • tortilla chips
  1. Preheat oven to 350ºF (180ºC).

  2. Heat olive oil in non-stick skillet and sauté garlic with ground chicken and spices. Use the back of the spoon to break up ground chicken into smaller pieces. Add half the salsa (of your choice) to the chicken mixture. Add drained black beans and heat through.

  3. Spread this mixture onto the bottom of a casserole dish. Top with the other half of the salsa.

  4. Dice the green onions, tomatoes, orange and jalapeno. Spread over the salsa topped beans.

  5. Top with shredded cheese and minced fresh cilantro.

  6. Place in oven and cook until cheese is fully melted.

  7. Serve immediately with tortilla chips. Also works well as a filling for soft tortillas.

This is a healthy re-make of an old party favourite. Skipping the usual sour cream or cream cheese and adding cooked beans lowers the amount of fat and boosts the fibre content of the recipe. The recipe is flexible and you can add other healthy additions like sliced black olives, lettuce, avocado and diced sweet red peppers.

Nutrition Info

  • Per 175 g serving Amount
  • Calories 210
  • Protein 15 g
  • Fat 11 g
  • Saturated Fat 3 g
  • Carbohydrate 15 g
  • Fibre 5 g
  • Sugar 3 g
  • Cholesterol 45 mg
  • Sodium 500 mg
  • Per 175 g serving % Daily Value
  • Potassium 11
  • Calcium 15
  • Iron 10
  • Vitamin A 15
  • Vitamin C 20
  • Vitamin B6 11
  • Vitamin B12 5
  • Folate 26
  • Magnesium 16
  • Zinc 11

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