Super Bowl party recipes: Chipotle black bean dip with garlic pita chips

Football cookie picks in grass

Unaltered image. Anders Ruff Custom Designs, Flickr. CC License.

The Super Bowl is Sunday! If you’re looking for a delicious, healthy treat to serve at your Super Bowl party, whip up this chipotle black bean dip with garlic pita chips. They’ll be a fresh alternative to chips and dip.

Chipotle Black Bean Dip

Ingredients

  • ⅓ cup bottled salsa
  • ¼ cup chopped cilantro
  • 3 tablespoons tomato paste
  • 1 tablespoon vegetable oil
  • 1 teaspoon each: sugar, ground cumin, dried oregano
  • 1 teaspoon minced canned chipotle chile in adobe sauce
  • ½ teaspoon kosher salt
  • ½ teaspoon onion powder
  • 1 (15-ounce) can black soybeans rinsed and drained
  • 1 garlic clove, chopped

Directions

  1. Combine salsa and remaining ingredients in a food processor.
  2. Process until smooth, scraping sides of bowl once.
  3. Store dip covered, for up to 4 days in the refrigerator.

Yield

Makes 8 servings (Serving size equals 3 tablespoons.)
Each serving counts as 1 starch.

Nutrition analysis per serving

  • Calories: 70
  • Fat: 5 g
  • Saturated Fat: 0 g
  • Trans Fat: 0 g
  • Cholesterol: 0 mg
  • Sodium: 190 mg
  • Carbohydrates: 6 g
  • Fiber: 2 g
  • Sugars: 2 g
  • Protein: 4 g

Garlic Pita Chips

Ingredients

  • 6 large garlic cloves, unpeeled
  • 2 (6-inch) whole wheat pitas, split in half horizontally
  • ½ teaspoon kosher salt
  • ⅛ teaspoon freshly ground black pepper
  • Olive oil-flavored cooking spray

Directions

  • Wrap garlic cloves in foil. Bake at 400°F for 45 minutes; cool 10 minutes.
  • Squeeze to extract garlic pulp, discard skins.
  • Spread garlic pulp evenly over pita halves. Spray pita halves with cooking spray.
  • Cut each pita half into eight wedges; arrange on a baking sheet.
  • Sprinkle wedges with salt and pepper.
  • Bake at 400°F for 7 minutes or until crisp.

Yield

Makes 4 servings. Serving size is 8 chips.
Each serving is 1 starch.

Nutrition analysis per serving

  • Calories: 90
  • Fat: 0 g
  • Saturated Fat: 0 g
  • Trans Fat: 0 g
  • Cholesterol: 0 mg
  • Sodium: 460 mg
  • Carbohydrates: 20 g
  • Fiber: 2 g
  • Sugars: 0 g
  • Protein: 4 g

Both recipes adapted from Cooking Light, August 2003.

– Mary Ligotti-Hitch, R.D. is a registered dietitian with the Weight Control Center at Beaumont Health Center. Did you know the Beaumont Weight Control Center offers cooking classes for kids? Learn more about these free sessions for kids age 6 and up.

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