CHUNKY AVOCADO AND MANGO DIP
Serve with tortilla chips
3 Haas avocados, peeled and pitted
1 medium jalapeño pepper, seeded and finely chopped
1/3 cup diced white onion
2 tablespoons chopped fresh cilantro
1 tablespoon fresh lime juice
1/2 teaspoon salt
1 medium ripe mango, cut into 1/4- to 1/2-inch dice, about 1 cup
Combine the avocados, jalapeño pepper, onion, cilantro, lime juice, and salt in a medium bowl. Coarsely mash the mixture with a fork. Add the mango and stir to combine Makes 6 servings
Nutritional analysis for each serving: 164 calories, 3 g protein, 17 g carbohydrates, 4 g fiber, 11 g fat, 1 g saturated fat, 0 added sugar, 195 mg sodium
BEEF-AND-BEAN SHEET-PAN NACHOS
Serve with sour cream and lime wedges.
1 tablespoon canola oil
1 medium onion, chopped, about 1 cup
2 garlic cloves, minced
1 pound 93% lean ground beef
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon salt
1 cup thawed frozen corn
1 (11-ounce) bag corn tortilla chips
1 (15-ounce) jar chunky salsa
1 (15-ounce) can low sodium black beans, drained and rinsed
2 jalapeño peppers, sliced across in rings and seeds removed
1 (2.25-ounce) can sliced black olives
2 cups (8 ounces) reduced fat shredded Cheddar
1. Heat the oil in a large nonstick skillet over medium high. Add the onion and garlic and cook, stirring, until just softened, about 3 to 4 minutes. Add the beef, cumin, chili powder and salt and cook, stirring to break the beef into crumbles, until the beef is lightly browned, 8 to 10 minutes. Stir in the corn and remove from the heat.
2. Preheat the oven to 400 degrees. Line a sheet pan with foil; coat the foil with cooking spray.
3. Spread the chips in an even layer on the pan. Spoon the beef evenly over the chips; top with the salsa, black beans, jalapeño, and olives. Sprinkle with the cheese and bake until the cheese is melted and bubbly, about 5 to 7 minutes. Makes 10 servings.
Nutritional analysis for each serving: 363 calories, 19 g protein, 35 g carbohydrates, 8 g fiber, 17 g fat, 6 g saturated fat, 0 added sugar, 772 mg sodium
HOT AND SMOKEY SHRIMP WITH CHIMICHURRI
1/2 cup cilantro leaves
1/2 cup basil leaves
1/2 cup parsley leaves
1 garlic clove, minced
3 tablespoons white wine vinegar
1/2 + 1 teaspoon ground cumin, divided
1/4 cup + 2 tablespoons olive oil, divided
1 1/2 teaspoons salt, divided
1/4 teaspoon ground black pepper
1 tablespoon chili powder
2 teaspoons brown sugar
1/2 teaspoon ground chipotle chili powder
2 pounds peeled and deveined tail-on shrimp (16-20 per pound)
1. Combine the cilantro, basil, parsley, garlic, vinegar, 1/2 teaspoon of the cumin, 1/4 cup of the oil, 3/4 teaspoon of the salt and the pepper in a blender and puree.
2. Combine the chili powder, brown sugar, remaining 1 teaspoon of the cumin, chipotle chili powder, and remaining 3/4 teaspoon of the salt in a large bowl. Add the shrimp and toss well.
3. Heat 1 tablespoon of the oil in a large nonstick skillet over medium high. Add about half the shrimp in a single layer and cook until opaque on the underside, about 2 minutes. Turn and cook until the shrimp is no longer translucent in the center, about another 2 minutes. Transfer to a plate and repeat with the remaining oil and shrimp. Serve warm or at room temperature with a bowl of the chimichurri. Makes 8 servings.
Nutritional analysis for each serving: 179 calories, 16 g protein, 3 g carbohydrates, 0 fiber, 11 g fat, 2 g saturated fat, 1 g added sugar, 635 mg sodium
TIP: Prepare the toppings for the nachos in advance, but wait until just before baking to spread them over the chips.