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Recipe

Food, Family & Fun

A Seasonal Guide to Healthy Eating
Commemorating 50 years of School Lunch


 

Cinco de Mayo Nachos

20 minutes
Serves: 4

"Cinco de Mayo" means the 5th of May. It is the anniversary date for the independence of Mexico, and it is celebrated throughout that country, by Mexican-Americans here, and by anyone who loves Mexican culture. If you make this treat with children, have one child look up the history of "Cinco de Mayo" to share with everyone. These days, you can buy excellent salsas in the supermarket. Look for those that are low in sodium. If you want to make fresh salsa, though, it's easy; see the recipe in July.

  • 1 cup onions, finely diced
  • 2 cloves fresh garlic, minced
  • 1 Tbsp fresh or canned jalapeño peppers, chopped
  • 1 whole green bell pepper, diced
  • 1 lb can cooked red kidney beans, black beans, or pinto beans,
         drained and rinsed
  • 1 10 ounce bag baked (lowfat) corn (tortilla) chips
  • 1 fresh tomato, diced
  • 3 ounces shredded lowfat mozzarella

Toppings: more onions, nonfat sour cream, salsa, chopped olives (all optional)

Preheat oven to 350 degrees F.

1. An adult heats a non-stick pan (or use 1 tsp oil in regular pan) to sauté onions on medium high until clear. Add garlic and sauté for one minute. Add beans, pepper, and jalapeños to pan, cook and stir for about 10 minutes.

2. The adult takes the pan off the stove, transfers the contents to a bowl. The kids mash bean mixture until smooth, only adding water if necessary to make purée smooth.

3. The kids place chips on a baking sheet. With adult supervision, kids can spread beans, onions and pepper mixture evenly on top of tortilla chips. Kids can then sprinkle cheese and diced tomatoes. Bake until cheese melts, about 10 minutes.

4. Kids can help put vegetables, more chopped onions, and toppings around serving dish. Each guest, child or adult, tops his or her own nacho.

Nutrients per serving

  • Calories 412
  • Saturated fat 2 g
  • Iron 1.3 mg
  • Protein 18 g
  • Cholesterol 7 mg
  • Calcium 286 mg
  • Carbohydrate 78 mg
  • Vitamin A 56 RE
  • Sodium 721 mg
  • Total Fat 5 g
  • Vitamin C 26 mg
  • Dietary Fiber 11 g

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If kids are old enough to hold a knife, they can dice the onions (don't cry!) and garlic, and chop the jalapeños. Planning ahead can save money. To bypass fast-food restaurants, make quick snacks and ready-to-go foods. Wrapping up some cheese and crackers with a piece of fruit, or bean burritos and a can of juice can save you time and money when you are out of the house.

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When you eat out, try new tastes. Are there seafood or ethnic restaurants that might offer new foods and foods with different flavors that you don't usually prepare at home?

 

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This page originally published as part of the electronic Gourmet Guide between 1995 and 1999.

Copyright © 1994-2008, Forkmedia LLC. All rights reserved.

 
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Modified 2008


 

 
 

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