Photo: Lily Banse
Estimated Nutrition (whole recipe, rough)
688
Calories
64g
Protein
29g
Fat
44g
Carbs
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Sunflower Seed | 1 oz (28g) hulled | 165 |
| Chicken | 100g cooked | 165 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Yogurt | 170g plain Greek | 100 |
| Cream Cheese | 1 oz (28g) | 99 |
| Onion | 1 medium (110g) | 44 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 8 ounces cream cheese
- 1 (15 ounce) can black beans, drained well
- 3 green onions, thinly sliced
- 2 tablespoons roasted, salted sunflower seeds, plus extra for garnish (optional)
- 8 ounces sour cream
- 1 cup cooked, chopped chicken (or 8 ounces canned)
- 2 tablespoons chopped cilantro
Directions
1
Spread cream cheese on a dinner-size serving plate. Top with black beans, onions and sunflower seeds. Spread on sour cream. Sprinkle with chicken, cilantro and, if desired, a few extra sunflower seeds for garnish.
2
Serve with crackers.
3
Category:Southwestern Recipes
4
Category:Southwestern Snacks
Recipe sourced from
fandom