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.
Serves: 10
Prep Time: 15 min
Cook Time: 30 min

Ingredients

1 tsp extra virgin olive oil
4 cloves garlic, minced
1 lb extra lean ground chicken
2 tsp cumin
1 tbsp chili powder
1 tsp oregano, dried
2 cups canned black beans
2 cups salsa
3 green onion(s), diced
1 cup tomato(es), diced
1 jalapeño pepper, seeded, chopped
1 cup cheddar cheese, grated
1/2 cup cilantro, fresh, minced
tortilla chips

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  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 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.

Helpful Tip

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
Calories210
Protein15 g
Fat11 g
Saturated Fat3 g
Carbohydrate15 g
Fibre5 g
Sugar3 g
Cholesterol45 mg
Sodium500 mg
Per 175 g serving % Daily Value
Potassium11
Calcium15
Iron10
Vitamin A15
Vitamin C20
Vitamin B611
Vitamin B125
Folate26
Zinc11