Enjoy this heart-healthy snack at your next celebration!

Makes 6 servings
Cooking time: N/A

Ingredients

Chips

  • 6 soft (6 in./15 cm) tortillas
  • 1 tbsp (15 mL) canola oil
  • ½ tsp (2 mL) garlic powder
  • ½ tsp (2 mL) coarsely ground black pepper
  • ¼ tsp (1 mL) salt

Salsa

  • ½ ripe medium avocado, peeled, seeded and diced
  • 1 medium tomatillo, papery skin removed, rinsed and diced
  • 1 large jalapeño chili pepper, finely chopped (seeded, if desired)
  • ⅓ cup (75 mL) chopped cilantro leaves
  • ¼ cup (60 mL) diced red onion
  • ½ can (14 oz./398 mL) no-salt-added black beans, rinsed and drained
  • 2 tbsp (30 mL) canola oil
  • 1½ tbsp (20 mL) fresh lime juice
  • 1½ tbsp (20 mL) cider vinegar
  • ¼ tsp (1 mL) salt

Instructions

  1. Preheat oven to 350°F (180°C).
  2. Stack tortillas and cut into eight equal triangles (48 wedges total). Put triangles in single layer on two baking sheets. Drizzle with canola oil and sprinkle with garlic powder and black pepper. Bake 10 to 11 minutes or until chips are light brown and beginning to crisp. Remove from oven and sprinkle evenly with ¼ tsp (1 mL) salt and cool completely. Store in airtight container up to 24 hours for peak flavour and texture.
  3. Meanwhile, combine avocado, tomatillo, jalapeno, cilantro, red onion, black beans, canola oil, lime juice, vinegar and salt in medium bowl. Serve with tortilla chips. 

Notes

Serving Size
⅓ cup (75 mL) salsa, 8 chips

Recipe courtesy of canolainfo.org, featured in The Canadian Diabetes Association’s 2017 Healthy Living Calendar. To download the latest recipes, visit www.diabetes.ca/calendar

Nutritional Information

Per Serving
Calories 130
Total fat 10 g
Saturated fat 1 g
Cholesterol 0 mg
Sodium 200 mg
Carbohydrates 9 g
Fiber 2 g
Protein 2 g
Sugars 1 g
Avocado contains heart-healthy fats and fibre. Did you know it is also high in potassium? Potassium helps to support healthy blood pressure levels which can protect against heart diseases. – Julia Mercer, registered dietitian, Calgary

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