Mobile Site Digital Editions | Magazine | Newsletters
Advertisement

Southwestern Layered Bean Dip

:  January/February 2007

Your rating: None Average: 4.1 (105 votes)

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.


READER'S COMMENT:
"I absolutely agree about the unrealistic portion size. The dip was delicious, but 7 grams of fat per half a cup is still not what I would call a "low-fat" snack. But.. DELICIOUS! :) "
Southwestern Layered Bean Dip Recipe

Makes: 12 servings, about 1/2 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low sodium | Healthy weight | High fiber | Gluten free |

View Our Nutrition Guidelines »

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)

More Healthy Recipe Ideas

You Might Also Like

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).

Tips & Notes

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

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.

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

Carbohydrate Servings: 1/2

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


More From EatingWell

Recipe Categories

Holiday
Memorial Day
Super Bowl
Father's Day
July 4th
Labor Day
Health & Diet Considerations
High fiber
Gluten free
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low sodium
Healthy weight
Style/Theme
Entertaining, casual
Make ahead instructions
Quick (total 30 min. or less)
Vegetarian
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
8 or more
Main Ingredient
Beans/Legumes
Type of Dish
Appetizer
Preparation/ Technique
Microwave
Ethnic/Regional
American
Mexican
Southwest
Meal/Course
Appetizers
Season
Spring
Summer
Fall
Winter
Publication
January/February 2007
Advertisement

EatingWell Magazine

Subscribe » | Give a Gift | Customer Service
Advertisement
more smart savings
Advertisement
World Wide Web Health Award Winner
Web Award Winner
World Wide Web Health Award Winner
Interactive Media Award Winner