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