RSSSouthwestern Layered Bean Dip
From EatingWell: January/February 2007 — Subscribe Now!
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
Nutrition Profile
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low sodium | Healthy weight | High fiber | View Complete 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)
Preparation
- 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.
- Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
- 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).
1/2 Carbohydrate Serving
Exchanges: 1 starch, 1 very lean meat, 1 fat
Recipe Categories
- Meal/Course
- Appetizers
- Main Ingredient
- Beans/Legumes
- Type of Dish
- Appetizer
- Servings
- 8 or more
- Total Time
- 30 minutes or less
- Ease of Preparation
- Easy
- Publication
- January/February 2007
- Health & Diet Considerations
- High fiber
- Healthy weight
- Low sodium
- Low cholesterol
- Low carbohydrate
- Low calorie
- Diabetes appropriate
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