Jodi Balis is Capital Area Food Bank’s Resident Dietitian
Planning healthy meals, drafting a shopping list, and finding sales at the store, are all part of eating healthy on a budget. But a common stumbling block to healthy eating can be in the kitchen. In honor of National Nutrition Month, we are launching our Food Bank Virtual Kitchen, where you’ll find practical tips, inspiration, and fresh ways of thinking about eating healthy on a budget.
The following recipe, Spicy Bean Smash and Tortilla Triangles, fills your plate with protein, whole grains, and vegetables, all of which help to “Get Your Plate in Shape.”
Spicy Bean Smash and Tortilla Triangles
Serves 10-12 as a dip; Serves 6-8 as part of a meal
Ingredients
2, 14 oz. cans black beans, drained and rinsed
1 cup corn (fresh, frozen, or canned depending on the season)
2 cups salsa
2 Tablespoon chopped cilantro
1 1/2 cup shredded Cheddar cheese
4 whole wheat tortilla shells
3 Tablespoons canola oil
1 Tablespoon salt
2 Tablespoons oregano
2 Tablespoons chili powder
Directions
For Tortilla Triangles
Pre-heat oven to 400 degrees. Combine salt, oregano, and chili powder in a small bowl. Using a large knife or a pizza cutter, cut tortillas into eights and place on 2 baking pans. Brush with oil, and sprinkle spice mixture evenly mixture. Bake 10-15 minutes or until golden brown.
For Bean Smash
Pour beans into colander and rinse with water. In a large bowl combine smashed beans with the corn, salsa, cilantro, and cheese. Mix well.