Beany Nachos

While I’m en route to Miami (my first year of being a “snowbird”) I know you’ll love this guest post for Beany Nachos by Elisa Zied. Perfect for a small crowd – and zero guilt! Enjoy, Robyn

Whether you’re a football fan or not, this nacho recipe, taken from my second book, Feed Your Family Right! (co-authored with Ruth Winter, MS) is sure to be a fan (or football widow) favorite in your home! Packed with refried beans (rich in filling protein and fiber) and colorful produce like onions, peppers, plum tomtoes and other colorful produce (rich in vitamins, minerals, and powerful plant chemicals that keep you healthy), this is a delicious quick-fix, no guilt dish to serve yourself and your guests alike.

Total cooking and preparation time: 20 minutes.
Makes 6 servings.

16-ounce can fat-free/nonfat refried beans
1 teaspoon ground cumin
1 tablespoon lime juice
1 cup chopped plum tomatoes
2 tablespoons chopped jalapeno peppers
2 tablespoons chopped red onion
1 tablespoon Tabasco sauce
1/4 cup chopped cilantro
8 ounces baked tortilla chips
1 cup reduced fat shredded cheddar cheese
2 tablespoons nonfat sour cream

Preheat oven to 375 degrees Farenheit. In a bowl, combine refried beans with cumin and lime juice, and set aside. In a separate bowl, combine tomatoes, jalapeno peppers, red onion, Tabasco, and 2 tablespoons cilantro, and set aside. Spray an ovenproof serving platter with a single layer of chips, top with 1/2 the bean mixture, 1/2 the tomato mixture, and 1/2 cup shredded cheese. Top with remaining chips, bean, and tomato mixture, and sprinkle with remaining cheese. Bake until heated through and cheese is melted and bubbly, about 8 to 10 minutes. Garnish with several dollops of sour cream and remaining chopped cilantro.

Nutrition information per serving:

Calories 230
Fat 2g
Saturated Fat 0g
Cholesterol 0mg
Sodium 720mg
Carbohydrate 45g
Fiber 7g
Sugars 2g
Protein 8g

Elisa Zied, MS, RD, CDN is a New York City-based registered dietitan. She’s the president and founder of Zied Health Communications, LLC,  and is a freelance health and nutrition writer. She’s the author of Nutrition At Your Fingertips, and co-author (with Ruth Winter, MS) of Feed Your Family Right!, and So What Can I Eat?! Elisa is the creator of The ZIED GUIDE blog and free e-newsletter. Visit her at

This entry was posted on Wednesday, January 18th, 2012 at 9:49 am and is filed under beans, Comfort Foods, Elisa Zied, Guest Posts, Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

One Response to “Beany Nachos”

  1. Lee Romano Sequeira Says:

    MMMM – these sound so good, and I love the fact that they have protein, fiber and all those veggies. I’m adding these ingredients to today’s grocery list, so I can make them for a snack asap!

Leave a Reply