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Fritos and Tostitos are not only perfect for dipping, but they’re made with just three simple ingredients: Corn, healthier oils, such as corn oil, and salt. And if you’re looking for an easy way to add whole grains to your diet, Tostitos now has 8 grams of whole grains per serving.

To go along with tailgating during this football season and Frito-Lay snacks, here is a healthy recipe from registered dietitian Jessica Levinson of

Cheesy Bean, Zucchini and Red Pepper Dip

Serves: 8; Serving Size: ½ cup
Prep time: 15 minutes
Cook time: 30-35 minutes
Total: 45-50 minutes


  • 1 tablespoon olive oil, divided
  • 1  small zucchini, cubed
  • 1 small red pepper, cubed
  • 1  small red onion, chopped
  • 1 to 2  jalapeño peppers, seeds and ribs removed, chopped
  • 1 can (15-ounces) black beans, drained and rinsed
  • 1/2  teaspoon salt
  • Freshly ground black pepper
  • 1  teaspoon  chili powder
  • 1 cup grated reduced-fat Monterey jack or cheddar cheese


  1. Preheat oven to 350ºF.
  2. Heat 1 teaspoon olive oil in a skillet over medium heat. Add zucchini and sauté for 3 to 5 minutes, until soft. Remove from pan and set aside.
  3. Repeat step 2 with the red pepper, and then repeat again with the onions.
  4. Once the vegetables are all cooked, add them all back into the pan over low heat for another 3 to 5 minutes.
  5. Transfer vegetables from pan to a small- to medium-sized ovenproof bowl. Add the drained beans, salt, pepper and chili powder, and toss to combine.
  6. Top bean and vegetable mixture with cheese and bake for about 10 minutes. Once the cheese is mostly melted, broil the dip for about 2 to 3 minutes until the cheese is brown and bubbly.

Nutrition Information (per ½ cup serving): 106 calories, 7 g protein, 10 g carbohydrate, 3 g fiber, 4 g fat, 2g sat fat, 8 mg cholesterol, 247 mg sodium

Win It! (1) Koupon Karen reader will win a Frito-Lay Football Party Pack which includes snacks to get your party started and a stadium chip and dip bowl

How to Enter: Leave me a comment sharing your favorite game watching (or tv watching if you don’t watch sports) snack.

Extra Entries: Once you do the above mandatory entry you can do any of the following an earn up to 6 more entries:

  • Follow @KouponKaren on twitter
  • Folllow @FritoLay on twitter
  • “Friend” Koupon Karen on Facebook
  • Tweet about this giveaway “I entered to win a Frito Lay Prize Pack @KouponKaren & you can enter too” (you can tweet this once a day!)
  • Blog about this giveaway
  • Sign up to receive Koupon Karen daily emails or add me to your favorite reader

Details: This giveaway is open to US residents and will end October 26thth at 11:59pm. The winner will be randomly picked and announced shortly after and will have 48 hours to claim their prize or I will randomly pick another winner.

Disclosure: Frito Lay sponsored this giveaway. They sent me some snacks in exchange posting it.  They will also send the winner a FREE prize pack.