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Study session share plates: Healthy(ish) nachos

If you’re getting the gang together to study and you’re in need of a snack to share, nachos are the perfect option. Feed the tribe quickly and easily with this dish, which is tasty and packed with nutritional value.

Deakin University Bachelor of Food and Nutrition Sciences/Bachelor of Commerce student Desi Karandaglidis says these nachos have plenty of nutrients to give you the brain power you need to get through a study session. ‘The wholemeal tortillas are a healthier substitute for corn chips which are commonly used. Tortillas have a low GI value, meaning that they will aid in stabilising blood sugar levels and provide energy,’ she says. In addition, the black beans are a great source of protein and there’s a healthy amount of vegetables in the recipe that will provide a range of nutrients.

When it comes to feeding groups without breaking the bank, Desi’s tip is to choose plant-based proteins such as legumes and beans that are more affordable than meat options.

Ingredients
Serves 4–6

10 wholemeal tortillas, cut into triangles
1 jar of tomato salsa
2 jalapenos, chopped
1 can of black beans, drained
1 can of corn kernels, drained
½ cup mozzarella cheese
½ cup sour cream (to serve)
3 spring onions, chopped (to serve)
Handful of coriander, chopped (to serve)
Guacamole (to serve)

For the guacamole you will need: 

3 avocados
1 small red onion, finely diced
Bunch of coriander, chopped
Juice from one lime
Salt and pepper

Instructions

1) Preheat oven to 200°C (180°C fan forced).
2) Cut tortillas into triangles.
3) Arrange tortilla pieces on two trays lined with baking paper.
4) Lightly spray both sides of tortilla pieces with oil and sprinkle with salt.
5) Bake for 5–6 minutes or until golden. Cool.
6) Meanwhile, mash the avocado then stir in red onion, coriander and lime juice. Mix until smooth. Season with salt and pepper. Set aside.
7) Mix tomato salsa, jalapenos and black beans. Set aside.
8) Spread half of your tortilla pieces on a large baking tray, top with half the salsa mix, corn and cheese, and then repeat to form two layers.
9) Bake for about 15 minutes at 200°C or until cheese is melted.
10) Top with the guacamole and sour cream, and sprinkle with spring onion and coriander, then serve.

There is increasing community interest in food, nutrition and health, and a growing demand for specialists in these fields. Learn more by studying one of Deakin University’s food, nutrition and dietetics courses.

 

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