The nachos They are one of the most popular snacks for watching movies, sports or for an afternoon with friends; However, the traditional version is usually high in saturated fat and calories.
However, since it has a corn tortilla base, this is a snack that can easily be made in its healthy version, which not only reduces calories and fat but also provides protein.
And consuming nachos baked with beans and ground meat provides a combination of key nutrients since baked tortilla chips have less fat compared to fried ones while beans and meat provide fiber, iron and protein.
So here we give you a recipe to create a snack that promotes a feeling of satiety, supports muscle recovery and can be integrated into a balanced diet.
It is worth mentioning that this recipe provides an average of 350 calories compared to the 830 that traditional nachos usually have.
Ingredients:
- 200 grams of baked tortilla chips
- 150 grams of ground beef or chicken
- 1 cup cooked black beans
- 1/2 onion chopped
- 1 clove of garlic, minced
- 1 cup grated low-fat cheese
- 1 chopped tomato
- 1 jalapeno pepper, sliced (optional)
- Salt and pepper to taste
- Spray oil
Preparation:
- Preheat the oven to 180°C.
- In a skillet, spray with cooking spray and sauté the onion and garlic until translucent.
- Add the ground beef and cook until it loses its red color. Salt and pepper to taste.
- Add the cooked beans to the pan and mix well with the meat for a few minutes.
- Place the baked tortilla chips on an oven-safe tray.
- Evenly distribute the meat and bean mixture over the tortilla chips.
- Sprinkle the grated cheese on top and add the chopped tomato and jalapeño slices.
- Bake for 10 minutes, or until the cheese is melted.
- Serve hot.
The nutritional profile of nachos prepared with baked tortilla chips, beans, and ground beef may vary depending on the quantities and products used. Below is an estimate for one serving based on the recipe mentioned:
Per serving (considering that it makes 3 servings):
- Calories: 320 to 380 kcal
- Protein: 22 to 27 g
- Fats: 10 to 14 g
- Carbohydrates: 32 to 38 g
- Fiber: 7 to 9 g
- Sodium: 450 to 600 mg
These values include baked tortilla chips, lean meat, cooked beans without added fat, and low-fat cheese.
The recipe provides proteins of animal and vegetable origin, fiber, iron and calcium, and contains less saturated fat than traditional versions of nachos.
