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
Fresh, sun-ripened tomatoes not only taste wonderful, they...
Add these healthy and delicious recipes to your gluten-free...
When summer tomatoes from backyard gardens and farmstands hit...
When the produce section looks bleak, turn to the freezer....
If you’re craving an easy dessert tonight, we have just what...
The Meatless Monday movement is growing in popularity across...
Potassium plays a vital role in keeping your heart healthy...
Go beyond the gin and tonic this summer and mix up cocktails...
In the hot months of summer, cool down with a refreshing and...
Our nonalcoholic drink recipes, or “mocktails,” are festive...
Kick back and enjoy one of our delicious healthy summer punch...
During the busy workweek, these no-cook dinner recipes are...
Quinoa is a superfood that is packed with fiber and protein...
Fresh leeks are a delicious addition to many recipes. These...
Farmers’ markets and gardens are full of fresh and delicious...
Sardines (Pacific, wild-caught) are one of the healthiest...
- 8 or more
- Main Ingredient
- Preparation/ Technique
- Cinco de Mayo
- Ease of Preparation
- Total Time
- More than 1 hour
- November/December 1995