This zesty salsa is high in protein and fiber and low in fat, and it makes a great accompaniment to grilled meat, chicken, or fish. It’s quick work to make your own baked tortilla chips, and they are so much more healthful than anything you can buy from the store.

　　

Ingredients

makes 2 cups salsa and 48 chips

　　1 can (19 ounces) black beans, drained and rinsed

　　1 small tomato, seeded and cut into 1/2-inch dice

　　2 scallions, trimmed and finely chopped

　　1 jalapeño chile, minced (ribs and seeds removed for less heat, if desired)

　　1/2 cup coarsely chopped cilantro

　　2 tablespoons fresh lime juice (from 2 limes)

　　Coarse salt

　　6 flour tortillas (8-inch size), preferably whole-wheat

　　2 teaspoons extra-virgin olive oil

　　

Step 1

Heat broiler. Pulse 1/4 cup black beans in a food processor until coarsely chopped; transfer to a bowl. Add remaining beans to bowl along with the tomato, scallions, jalapeño, cilantro, lime juice, and 1/2 teaspoon salt. Stir to combine.

　　

Step 2

Cut each tortilla into 8 wedges. Arrange in a single layer on a baking sheet; brush with oil, dividing evenly. Broil until crisp and golden brown, 1 to 2 minutes per side. Transfer chips to a wire rack to cool. Serve with salsa.

　　

Nutrition Information

Step 3

(Per 1/4-cup dip and 6 chip serving)

　　

Step 4

Calories: 179

　　

Step 5

Saturated Fat: .2g

　　

Step 6

Unsaturated Fat: .6g

　　

Step 7

Cholesterol: 0mg

　　

Step 8

Carbohydrates: 26.8g

　　

Step 9

Protein: 7g

　　

Step 10

Sodium: 349mg

　　

Step 11

Fiber: 5.5g

　　Power Foods