Healthy Recipes – Southwestern Layered Bean Dip Recipes

From EatingWell:  January/February 2007

Plenty of black beans, salsa and chopped fresh vegetables mean a healthy amount of dietary fiber in this Tex-Mex layered dip. We use reduced-fat sour cream along with full-fat (and full-flavored) cheese to make the dip lighter without compromising great taste. Be sure to have lots of baked tortilla chips on hand when you serve it.

12 servings, about 1/2 cup each | Active Time: 20 minutes | Total Time: 20 minutes

Ingredients

1 16-ounce can nonfat refried beans, preferably “spicy”

1 15-ounce can black beans, rinsed

4 scallions, sliced

1/2 cup prepared salsa

1/2 teaspoon ground cumin

1/2 teaspoon chili powder

1/4 cup pickled jalapeño slices, chopped

1 cup shredded Monterey Jack, or Cheddar cheese

1/2 cup reduced-fat sour cream

1 1/2 cups chopped romaine lettuce

1 medium tomato, chopped

1 medium avocado, chopped

1/4 cup canned sliced black olives, (optional)

Preparation

Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.

Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.

Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).

Nutrition

Per serving : 146 Calories; 7 g Fat; 3 g Sat; 3 g Mono; 12 mg Cholesterol; 15 g Carbohydrates; 7 g Protein; 5 g Fiber; 288 mg Sodium; 164 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 starch, 1 very lean meat, 1 fat

Tips & Notes

Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 1 day. To serve, continue with Steps 2 & 3.

You can find the original recipe and other great eating tips here.