Cass Regional Medical Center | Wellness Matters | Fall 2018

2800 E. Rock Haven Road Harrisonville, MO 64701 816-380-3474 DATE: 9/30/2014 Standard CLIENT: Cass Regional Medical Center U.S. Postage PAID CCI JOB NO.: CMM30770 Cass Regional Medical Center COPY IN: 9/25/2014 Makes 4 servings. Ingredients Salsa fresca 1 cup finely chopped, ripe tomato, seeded (about 2 on-the-vine tomatoes) 1 ⁄ 2 cup drained canned, diced tomatoes (no salt added) 1 ⁄ 2 cup finely chopped onion 1 ⁄ 2 cup cilantro, chopped 1 jalapeño or Serrano pepper, seeded and very finely chopped 1 teaspoon fresh lime juice Salt and freshly ground pepper Refried black beans 2 teaspoons canola oil 1 can (15 ounces) no-salt-added black beans, rinsed and drained 1 teaspoon ground cumin Cooking spray Nachos 24 restaurant-style, reduced-sodium tortilla chips 1 ⁄ 2 cup shredded pepper jack cheese 8 teaspoons reduced-fat sour cream 8 cilantro leaves 1 large jalapeño pepper, sliced into thin rounds 4 ( 1 ⁄ 4 -inch wide) avocado slices, halved crosswise 1 ⁄ 2 lime Learn how to control the risk factors for stroke Pages 4-5 Layered nachos grandes Directions w w Preheat oven to 350 degrees. Line baking sheet with baking parchment, and set aside. w w To make salsa fresca, in mixing bowl, use fork to combine fresh tomato, canned tomato, onion, cilantro, chili pepper and lime juice. Season to taste with salt and pepper. Makes 2 cups salsa. Set aside. w w To make refried beans, coat cast iron or other heavy, medium skillet with cooking spray. Heat oil over medium- high heat. w w Add beans, cumin and 1 ⁄ 2 cup water. w w Using sturdy fork, mash beans until lumpy and a bit soft. Season to taste with salt. w w Set aside 1 ⁄ 2 cup, reserving remaining beans for another use. w w To assemble nachos, arrange 8 tortilla chips on prepared baking sheet. Top each chip with 1 tablespoon refried black beans. Add 1 ⁄ 2 tablespoon cheese. Top with second tortilla chip. Sprinkle on 1 ⁄ 2 tablespoon cheese. w w Bake chips until cheese melts, about 4 minutes. w w Using wide spatula, transfer two stacked nachos to each of 4 plates. Spoon 1 tablespoon salsa fresca on top of melted cheese and top each nacho with a third tortilla chip. Top with another tablespoon salsa fresca, the sour cream, cilantro, jalapeño and avocado. Add a squirt of lime juice. w w Serve immediately. Nutrition information Serving size: 2 stacks. Amount per serving: 192 calories, 12g total fat (4g saturated fat), 16g carbohydrates, 7g protein, 5g dietary fiber, 105mg sodium. Source: American Institute for Cancer Research Be smart st roke