Diabetes Forecast

Makeover Favorite: Fiesta Nachos

By Robyn Webb, MS, LN

Nachos are always a popular option for a hearty snack or an easy appetizer. But the fat and sodium spoil the party. Share this healthful version with family and guests during your next fiesta.

The Makeover
Original Recipe,
1/6 of the recipe
Calories 835
Fat 46 g
Carbohydrate 77 g
Sodium 1,970 mg

Smart Swaps
Going Meatless: The original recipe contains ground beef. That source of extra protein (and fat) simply isn't needed.

Fat Slashes: I ditched the sour cream, switched to reduced-fat cheese, and subbed in baked tortilla chips for standard chips, which are fried in oil.

Fresh Flavors: Diced tomato and fresh cilantro, plus salt-free seasoning and the modest amount of black olives, boost the sodium savings.

Per Serving
Calories 125
Fat 4.5 g (Sat. Fat 1.4 g)
Carbohydrate 13 g (Fiber 2 g, Sugars 2 g)
Cholesterol 5 mg
Sodium 315 mg
Potassium 220 mg
Protein 8 g
Phosphorus 160 mg
Starch 0.5
Vegetable 1
Lean Meat 1
Fat 0.5

How to get a makeover!
Send your recipe (complete ingredient list and instructions) along with your name, city, and state to forecasteditor@diabetes.org.

Fiesta Nachos

Makes: 4 servings
Serving Size: 7 chips with topping
Preparation Time: 25 minutes
Cooking Time: 16 minutes

6 scallions (white part only), thinly sliced
2 garlic cloves, minced
1 medium jalapeño pepper, seeded and diced
1 tsp. salt-free Southwestern seasoning blend (optional)
4 cups (about 28 chips) baked tortilla chips (such as Guiltless Gourmet)
3/4 cup shredded, reduced-fat sharp cheddar cheese (such as Cabot's 75% reduced-fat sharp cheddar cheese)
1/2 large tomato, seeded and diced (about 1/2 cup)
1/4 cup sliced, pitted black olives (sliced into thin rounds)
2 Tbsp. minced fresh cilantro

1. Preheat the oven to 400 degrees. Meanwhile, coat a small skillet with cooking spray. Add the scallions and sauté over medium-high heat for 2 minutes. Add the garlic, jalapeño pepper, and, if desired, Southwestern seasoning blend. Sauté for 2 minutes more. Remove the skillet from the heat and set aside.

2. Coat a large baking sheet with cooking spray. Arrange the tortilla chips close together on the baking sheet, and bake for 5 minutes.

3. Sprinkle the chips with the cheese and scallion-garlic mixture. Bake for 5 to 7 minutes, until the cheese melts. Add the nachos to a serving platter, and top with the tomato, black olives, and cilantro.



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