EatingWell's Tex-Mex Dip
From EatingWell: November/December 1995
Serve with low-fat baked tortilla chips.
- 2 16-ounce cans nonfat refried beans
- 1/4 cup taco sauce, or tomato salsa
- 2 teaspoons mild chili powder
- 1 teaspoon ground cumin
- 1 1/2 cups cooked corn kernels
- 1/2 cup chopped red bell pepper
- 1/2 cup chopped green bell pepper
- 2 jalapeno peppers, seeded and chopped
- 4 scallions, trimmed and chopped
- 2 tablespoons lime juice
- Salt & freshly ground pepper, to taste
- 1 ripe avocado, mashed
- 1 1/2 cups yogurt cheese, (see Tip) or nonfat sour cream
- Hot sauce, such as Tabasco, to taste
- 2 1/2 cups chopped fresh tomatoes
- 1/3 cup chopped fresh cilantro
- 3/4 cup grated reduced-fat Cheddar, or Monterey Jack cheese
- Combine refried beans, taco sauce (or salsa), chili powder and cumin in a medium bowl. Combine corn, red and green peppers, jalapenos, scallions and lime juice in another medium bowl. Season with salt and pepper.
- Combine avocado and 2 tablespoons yogurt cheese (or sour cream) in a small bowl; season with hot sauce. Toss together tomatoes and cilantro in another small bowl.
- To assemble the dip: Spread the bean mixture on a serving platter and top with the corn mixture. Spread the remaining yogurt cheese (or sour cream) over the corn, followed by the avocado mixture. Spoon the tomatoes over the top with a slotted spoon. Sprinkle with cheese.
Tips & Notes
- Tip: To make 1 1/2 cups of yogurt cheese, line a colander with a large cotton towel or double thickness of cheesecloth, and place the colander in the sink. Pour in 4 1/2 cups low-fat yogurt. After 15 minutes, transfer the colander to a bowl. Cover with plastic wrap and refrigerate for 24 hours or overnight. Gathering the edges of the towel together, gently squeeze out any remaining liquid. Transfer the yogurt cheese to a separate container. Refrigerate until ready to use. Keeps 1 week.
Per serving: 146 calories; 3 g fat (1 g sat, 1 g mono); 3 mg cholesterol; 23 g carbohydrates; 0 g added sugars; 10 g protein; 5 g fiber; 339 mg sodium; 212 mg potassium.
Carbohydrate Servings: 1
Exchanges: 1 starch, 1/2 fat-free milk, 1/2 lean meat, 1/2 fat
More From EatingWell
If you want to make the spread at your next party look...
Cool down with these healthy, homemade freezer pops. On hot...
If you’re looking for a new recipe to make for your Fourth of...
Put a fresh twist on your classic American fare with this...
From grilled chicken recipes to chicken salad recipes, our...
Having a snack attack? Stock your fridge and pantry with...
To round out your summer meal, enjoy one of our healthy...
Enjoy all the fruits and vegetables summer has to offer with...
What's a picnic without coleslaw and a salad? Our healthier...
You won’t waste half a day’s worth—or more—of calories with...
Beat the heat this summer with these easy recipes for your...
Fire up the grill, pull out the lawn chairs and celebrate...
Whether you’re in the mood for a sweet or salty snack, our...
We know summer can be a busy time of year, but be sure to...
Turmeric most often appears in Indian cuisine, as its flavor...
Cut saturated fat when you bake by swapping some of the...
- Total Time
- More than 1 hour
- 8 or more
- Main Ingredient
- Preparation/ Technique
- Cinco de Mayo
- Ease of Preparation
- November/December 1995