This is an archived article and the information in the article may be outdated. Please look at the time stamp on the story to see when it was last updated.
Black Bean and Chorizo Dip
1 tablespoon olive oil
1/2 cup diced Spanish chorizo
Cooking spray
1 medium onion, chopped
1 jalapeño pepper, seeded and diced
1/2 teaspoon salt
1 teaspoon ground cumin
1/8 teaspoon ground red pepper
1/4 teaspoon chili powder
4 garlic cloves, minced
3/4 cup fat-free, lower-sodium chicken broth
2 (15-ounce) cans no-salt-added black beans, rinsed and drained
1 cup chopped tomato
1/2 cup (2 ounces) shredded Monterey Jack cheese
1/4 cup thinly sliced green onions
Instructions:
- Preheat oven to 425°
- Heat a large nonstick skillet over medium-high heat
- Add oil to pan; swirl to coat Add chorizo; sauté for 2 minutes
- Remove chorizo from pan
- Coat pan with cooking spray
- Add onion and jalapeño; sauté 4 minutes, stirring occasionally. Add salt, cumin, red pepper, chili powder, and garlic; sauté 1 minute, stirring constantly
- Stir in broth and beans; bring to a boil
- Cook 5 minutes. Mash to desired consistency
- Spoon bean mixture into an 8-inch square baking dish coated with cooking spray
- Top with chorizo, tomato, and cheese. Bake at 425° for 30 minutes or until lightly browned
- Top with green onions. Serve with baked tortilla chips
- Makes 6 servings
Calories: 189
Fat: 8.4g
Saturated fat: 3g
Monounsaturated fat: 3.6g
Polyunsaturated fat: 0.7g
Protein: 10.2g
Carbohydrate: 19.4g
Fiber: 6.2g
Cholesterol: 8mg
Iron: 1.7mg
Sodium: 307mg
Calcium: 142mg
