Recipes of Stacey Hendriks

Nutritionist · ABN: 92511714336

What you eat impacts on how you feel, look, perform and your longterm health.

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Black Beans Nachos

Friday, April 12, 2019
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Total time
40 minutes
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Preparation time
10 minutes
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Portions
2

Use up your Cooked Black Beans in these Mexican skillet-baked nachos!

Ingredients
or1 tablespoon of oil, olive or coconut (14 g)
or1 large onions, diced (150 g)
or1 large zucchini, grated (323 g)
or3 tsps of cumin (6 g)
or3 tsps paprika (7 g)
or1/2 tsp chili powder (1 g)
or2 cups/ 1 can of black beans, (480 g)
or2 large tomatoes,finely chopped (364 g)
or60ml of vegetable stock
or2 cups of baby spinach, raw (60 g)
or2 cups of tortilla corn chips, unsalted (52 g)
or1 jalapeno, sliced, optional (14 g)
or50 grams of cheese, cheddaror50 grams of bio Cheese (Vegan)ortbsp of nutritional yeast
or50 grams of yogurt, Greek, plain, nonfator50 grams of yoghurt, Coconut, Dairy Free
or1 avocado, (201 g)
or1 lime, juiced
or1 uhot chili, red, raw (45 g)
Preparation
1.
Preheat oven to 200°C / 400°F / Gas Mark 6
2.
Heat oil in medium ovenproof skillet over medium-high heat. Add onion and zucchini and cook for 5 minutes or until onion is softened. Add spices and cook for 1 minute or until fragrant. Add cooked Black Beans, tomatoes and stock. Cook until tomatoes begin to break down and reduce. Stir through baby spinach until wilted. Reduce heat to medium-low and simmer for about 10 minutes, or until stock has reduced completely.
3.
Sprinkle corn chips, chilli and cheese over the bean mix. Place skillet in oven and cook for about 10-15 minutes or until cheese has melted.
4.
Meanwhile to make the Simple Guacamole, mash avocado with lime juice and chilli.
5.
Remove nachos from the oven and serve half of the nachos, guacamole and dressed salad for dinner and put the remainder in a container for lunch tomorrow with the extra dressing in a separate container.
6.
Note Dairy-free option: Omit cheese. Paleo option: Replace corn chips with 1 small (250g) sweet potato, cut into discs and baked in the oven with a little coconut oil until crispy.
Nutritional information
Per 100 gPer portion (967 g)% DRI
Energy83 kcal807 kcal40 %
Fat4 g37 g57 %
Fatty acids, total saturated1 g7 g35 %
Cholesterol1 mg10 mg3 %
Sodium134 mg1291 mg54 %
Carbohydrate10 g100 g33 %
Sugars2 g18 gremove
Fiber4 g34 g135 %
Protein3 g30 gremove