Dr. Travis' Healthy Nachos

Whether you're gearing up for the big game or planning a get together with friends, ER physician Dr. Travis Stork's delicious and healthy recipe for nachos will have your guests — and your waistline — cheering.

Ingredients

Base:

  • 100 percent corn chips
  • Finely shredded romaine lettuce
  • Southwestern-Style Black Bean Dip (recipe below)

Add-ons:

  • Diced avocado or Classic Guacamole (recipe below)
  • Finely chopped seeded tomatoes or Simply Tomato Salsa (recipe below)
  • Plain Greek yogurt in place of sour cream
  • Shredded cheese of your choice
  • Finely chopped scallions or chives

Directions:

  • Arrange corn chips on a serving platter. Add a layer of lettuce and top with a spoonful of black bean dip. Finish with your choice of add-ons and serve.
 

Southwestern-Style Black Bean Dip

Ingredients:

  • 1 (15-oz) can no-salt-added black beans, drained and rinsed
  • ½ small red onion, chopped
  • 2 tablespoons Simply Tomato Salsa or jarred salsa (optional)
  • 2 garlic cloves, chopped
  • ½ to 1 small jalapeño chili pepper (optional)
  • ½ small bunch fresh cilantro, including stems, chopped (Save a few leaves for garnish, if you like.)
  • 2 tablespoons fresh lime juice, or to taste
  • 2 tablespoons plain Greek yogurt
  • 1 teaspoon honey (optional)
  • 1 teaspoon ground cumin
  • ½ teaspoon ground coriander
  • ¼ teaspoon ground cayenne
  • ½ teaspoon salt, or to taste

Instructions:

  • In a food processor, combine all the ingredients and process until smooth or with a few chunks remaining, if you like. Taste and adjust the seasonings with more lime juice and/or salt, if needed. If the dip is too thick, add a little more yogurt or some water, about 1 tablespoon at a time, until your desired consistency is reached.
  • Transfer to a bowl and serve immediately, garnish with the leftover cilantro if you like, or transfer to a container, cover, and refrigerate until you’re ready to serve.

Variation:

  • Smoky Black Bean Dip: Omit the jalapeño and add ½ teaspoon smoked paprika or ½ teaspoon of ground chipotle

Simply Tomato Salsa

Ingredients:

  • 1 ½ pounds plum tomatoes (6 to 8), cored, cut in half, seeded, and cut into ¼-inch pieces
  • ½ medium red onion, minced
  • 1 jalapeno chili, seeded and minced
  • 1 garlic clove, minced
  • ½ cup chopped fresh cilantro
  • 2 tablespoons fresh lime juice, or to taste
  • Salt, to taste

Instructions:

  • In a large bowl, combine all the ingredients; if you have the time, let stand for 10 minutes to allow the flavors to come together before serving. The salsa will keep for up to 3 days in the refrigerator.
 

Classic Guacamole

Ingredients:

  • 3 medium to large ripe avocados
  • ½ medium white or red onion, finely chopped
  • 1 medium tomato, cored, seeded and finely chopped
  • ½ to 1 jalapeno chili, to taste
  • ¼ cup chopped fresh cilantro
  • 1 tablespoon fresh lime juice, or to taste
  • ¼ teaspoon salt, or to taste

Instructions:

  • Cut the avocados in half, remove the pits, and scoop the flesh into a large bowl. Whisk them with a fork or mash with a potato masher to your desired texture, mixing in the remaining ingredients as you go. 
  • Cover with plastic wrap, placing it directly on the surface of the guacamole, and refrigerate until serving time.
 

Source: The Doctor's Diet Cookbook by Travis Stork, M.D. Copyright © 2014. Click here to purchase a copy.

The Doctor's Diet and The Doctor's Diet Cookbook are published by Bird Street Books, Inc., which is owned by The Doctors' executive producer.

 

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