Layered Chili, Cheese, and Roasted-Corn Dip

Vegetarian
Gluten Free
Health score
12%
Layered Chili, Cheese, and Roasted-Corn Dip
45 min.
16
239kcal

Suggestions

Ingredients

  • ounces baked tortilla chips 
  • cups basmati long-grain cooked
  • 0.1 teaspoon pepper black
  • 4.5 ounce chiles green chopped canned
  • 32 ounce pinto beans divided rinsed drained canned
  • 11 ounce no-salt-added whole-kernel corn drained canned
  • ounce block cream cheese fat-free
  • 0.5 cup cilantro leaves fresh minced
  •  garlic cloves minced
  • 0.5 teaspoon ground cumin 
  • 0.3 teaspoon hot sauce 
  • cup bottled salsa 
  • ounces sharp cheddar cheese shredded reduced-fat

Equipment

  • food processor
  • bowl
  • frying pan
  • oven
  • baking pan

Directions

  1. Preheat oven to 37
  2. Combine 2 cups beans, cumin, hot sauce, black pepper, and cream cheese in a food processor; process until smooth.
  3. Place bean mixture in a medium bowl; stir in remaining beans. Set aside.
  4. Place a medium nonstick skillet coated with cooking spray over medium-high heat.
  5. Add corn and garlic, and saut for 3 minutes or until lightly browned.
  6. Remove from heat, and stir in rice, cilantro, and chiles.
  7. Spread half of the bean mixture in the bottom of a shallow 2-quart baking dish coated with cooking spray.
  8. Spread half of salsa over bean mixture.
  9. Spread rice mixture over salsa. Top with the remaining salsa and bean mixture, and sprinkle with the cheese. Cover and bake at 375 for 30 minutes or until thoroughly heated.
  10. Serve with chips.

Nutrition Facts

Calories239kcal
Protein16.01%
Fat10.95%
Carbs73.04%

Properties

Glycemic Index
14.51
Glycemic Load
13.89
Inflammation Score
-4
Nutrition Score
8.749565285833%

Flavonoids

Myricetin
0.01mg
Quercetin
0.27mg

Nutrients percent of daily need

Calories:239.47kcal
11.97%
Fat:2.93g
4.51%
Saturated Fat:1.06g
6.59%
Carbohydrates:44.04g
14.68%
Net Carbohydrates:39.53g
14.37%
Sugar:2.98g
3.32%
Cholesterol:5.24mg
1.75%
Sodium:515.45mg
22.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.65g
19.31%
Manganese:0.49mg
24.39%
Phosphorus:230.4mg
23.04%
Fiber:4.51g
18.04%
Calcium:140.14mg
14.01%
Magnesium:48.09mg
12.02%
Selenium:7.76µg
11.09%
Potassium:345.96mg
9.88%
Copper:0.18mg
9.23%
Folate:35.93µg
8.98%
Iron:1.56mg
8.69%
Vitamin B6:0.17mg
8.31%
Vitamin B2:0.14mg
8.22%
Zinc:1.19mg
7.92%
Vitamin B1:0.1mg
6.58%
Vitamin B5:0.56mg
5.59%
Vitamin B3:1.05mg
5.27%
Vitamin C:4.08mg
4.94%
Vitamin E:0.72mg
4.79%
Vitamin A:189.33IU
3.79%
Vitamin K:3.62µg
3.45%
Vitamin B12:0.17µg
2.87%
Source:My Recipes