Plantain Chips with Bean Dip
Makes 8 servings (5 plantain chips with 2 T dip)
INGREDIENTS
Chips
3 plantains (choose black-yellow skins - they are softer & sweeter than green)
Cooking spray
Salt & pepper, to taste
Bean Dip
1 Tablespoon olive oil
1 clove garlic, minced
1 jalapeño pepper, seeded and minced with garlic press
1/4 cup chopped yellow onion
1 can (16 ounce) pinto beans
1 plum tomato, finely chopped
DIRECTIONS
For chips:
- Pre-heat oven to 400 degrees.
- Cut plantains on bias to 1/4”-1/2” thick chips.
- Mist cookie sheet and plantains with cooking spray so they don’t stick and to enhance browning. Sprinkle with salt and pepper.
- Bake for 20 minutes and then finish under broiler for about 8 minutes until golden.
For dip:
- Sauté oil, garlic, jalapeño, and onion for 2 minutes.
- Add pinto beans (undrained) for additional 5 minutes.
- Take off heat, stir in tomatoes, and mash ingredients until chunky-smooth.
- Garnish dip with finely chopped yellow onion and tomato.
- Serve dip with plantain chips.
Nutrition
Facts |
| Serv. size 5 chips/dip (142g) |
| Servings 8 |
| Calories 158 |
Fat Cal. 25 |
| |
*Percent Daily Values (DV) are
based on a 2,000 calorie diet. |
|
| Amount/Serving |
% DV* |
Amount/Serving |
%DV* |
|
| Total Fat |
3g |
4% |
Total Carb. |
33g |
10% |
Sat. Fat |
0g |
2% |
Fiber |
4g |
15% |
Trans Fats |
0g |
|
Sugars |
1g |
|
| Cholest. |
0mg |
0% |
Protein |
3g |
|
| Sodium |
215mg |
8% |
|
|
|
|
| Vitamin A |
20% |
Vit. C |
45% |
Calcium |
4% |
Iron |
8% |
|