Our take on this classic party dip is made with lower-fat sour cream, plenty of fiber-rich beans and vegetables—and it's still just as delicious. Scoop it up with tortilla chips.

Makes 12 servings, about 1/2 cup each

ACTIVE TIME: 20 minutes

TOTAL TIME: 20 minutes

EASE OF PREPARATION: Easy

1 16-ounce can fat-free 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 jalapeno 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)

1. Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapenos 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 INFORMATION: Per serving: 146 calories; 7 g fat (3 g sat, 3 g mono); 12 mg cholesterol; 15 g carbohydrate; 7 g protein; 5 g fiber; 288 mg sodium; 164 mg potassium.


Nutrition bonus: Fiber (20% daily value), Vitamin A & Vitamin C (15% dv).


1/2 Carbohydrate Serving


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

MAKE AHEAD TIP: Prepare through Step 1, cover and refrigerate for up to 1 day. To serve, continue with Steps 2 & 3.

This was a big hit at a family get-together. By serving the jalepenos on the side for adults, even the kids loved it. Also, using sharp cheddar (instead of jack) really gives it some zing.

Beth, Mesa, AZ

This is probably my current favorite Eating Well recipe. My husband requests it every weekend. It is so much healthier than the 7 layer dip sold at grocery stores. I eat mine nacho-style with homemade whole wheat baked pita chips. Wonderful.

, Charlotte, NC