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Game day nachos and salsa

Dietitians in Kaiser Permanente’s Hawaii region celebrate healthy eating in their regular meetings and share their thoughts about (and recipes for) upcoming events. In this case, it’s the big game day. How do you think successful athletes fuel their performance? With plenty of all-natural and whole foods. You too can start the game off right with these vegetarian nachos. Then, score a touchdown with this salsa recipe.  

For more recipes like this, visit the Kaiser Permanente Hawaii Facebook page at facebook.com/kphawaii.

Servings: 8 (with 1/2 cup servings of salsa)

Ingredients

Vegeterian nachos

  • 16 ounces extra-firm tofu, frozen overnight and thawed 
  • 1 1/2 tablespoons soy sauce 1 tablespoon creamy natural peanut butter (or other nut butter of choice) 
  • 1 teaspoon cumin 
  • 1 teaspoon garlic powder 
  • 1 teaspoon chili powder 
  • 2 cups cooked black beans 
  • Corn tortilla chips Cheese, non-dairy or other low-fat cheese 
  • Salt, to taste (optional)

Fresh and zesty tomato salsa

  • 3 to 4 pounds tomatoes 
  • 1/2 of a small white onion, peeled 
  • 1 clove garlic, minced 
  • 1 small bell pepper (color of your choice) 
  • Handful of cilantro, chopped 
  • 1/2 of a lemon or lime, juiced 
  • Pepper, to taste (salt optional) 
  • Chili pepper flakes, to taste

Directions

Vegetarian nachos
  1. Drain water from thawed tofu block. Wrap tofu in a thin kitchen towel or several layers of paper towels. Place wrapped tofu between two plates. Press gently and evenly with hands to remove water from tofu. You can also place a weight on top of the top plate and let tofu sit for 20 minutes or so. Unwrap tofu and crumble into small bits into mixing bowl.
  2. Preheat oven to 350 degrees.
  3. Mix soy sauce, peanut butter, cumin, garlic powder and chili powder together in a medium mixing bowl, then combine with crumbled tofu.
  4. Sprinkle seasoned tofu on top of an oiled baking sheet in a single layer.
  5. Bake for 20 minutes. Remove from oven and stir. Return to oven and cook for about 20 more minutes, until tofu is crispy.
  6. Mix beans with tofu mixture. Layer on top of corn tortillas chips. Add cheese. Serve with salsa.

Fresh and zesty tomato salsa

  1. Roughly chop tomatoes and onions.
  2. Add all ingredients to the food processor.
  3. Pulse until desired consistency.

Nutrition Information (per serving)

Vegetarian nachos

  • Calories: 117 
  • Sodium (if using salt): 267 mg 
  • Saturated fat: 0.5 g
  • Carbohydrates: 12 g
  • Fiber: 4 g
  • Protein: 10 g
  • Sugar: 5 g

Note: Does not include nutrition information for chips or cheese.

Fresh and zesty tomato salsa

  • Calories: 40 
  • Sodium: 25 mg 
  • Fat: 0 g
  • Carbohydrates: 10 g
  • Fiber: 3 g
  • Protein: 2 g
  • Sugar: 6 g

Contributor

Leticia Nagata, RD

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