This is terrific as an appetizer, snack, or accompaniment to a simple grain dish. I like using stone-ground tortilla chips, which are generally available from natural foods stores and specialty markets. But do explore the varieties available in supermarkets as well. Look for all-natural ingredients and read the nutrition labels, as they vary greatly in fat content. Not more than 3 grams of fat per 1-ounce serving is ideal. Baked tortilla chips can be a good choice as well.

　　

Ingredients

6 servings

　　6 ounces good-quality tortilla chips, preferably low-fat

　　1 cup canned black beans, drained and rinsed

　　1/2 cup frozen corn kernels, thawed

　　Salsa, as desired

　　1 1/2 cups grated Monterey Jack or cheddar cheese

　　

Step 1

To microwave, spread the chips out in a single layer on a large platter, or divide among two plates. Sprinkle the remaining ingredients evenly over the chips. Microwave each batch until the cheese is bubbly, 1 to 2 minutes, and serve at once.

　　

Step 2

To bake, preheat the oven to 400°. Spread the chips out in a single layer on a baking sheet (line with foil if desired). Sprinkle the remaining ingredients evenly over the chips. Bake until the cheese is bubbly, 5 to 7 minutes, and serve.

　　

black beans

Step 3

These small beans are famous for their role in black bean soup and in Cuban cuisine. They are a flavorful part of Mexican, Southwestern, and Mediterranean cuisines as well. Their pleasantly bold flavor holds up well to strong seasonings such as thyme, oregano, cilantro, and cumin.

　　

Step 4

Black beans are wonderfully enhanced by onions, garlic, olive oil, and lemon juice.

　　

Step 5

As a salad base, black beans combine well with bell peppers, corn, tomatoes, scallions, and feta cheese. See Black Bean Salad with Feta and Red Peppers, and Black Bean and Corn Salad (pages 43 and 44).

　　

Step 6

Black beans are delicious served with simple rice dishes and in tortilla specialties.

　　

nutrition information

Step 7

Calories: 292

　　

Step 8

Total Fat: 13g

　　

Step 9

Protein: 12g

　　

Step 10

Carbohydrate: 29g

　　

Step 11

Cholesterol: 25mg

　　

Step 12

Sodium: 304mg

　　The Vegetarian 5-Ingredient Gourmet