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20 minute dinner recipes

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Southwestern Layered Bean Dip

http://www.eatingwell.com/recipes/southwestern_layered_bean_dip.html

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

Preparation

  1. 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.
  2. Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
  3. 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