Southwestern Layered Bean Dip
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.
Prep Time:
20 mins
Total Time:
20 mins
Servings:
12 servings, about 1/2 cup each
Ingredients
-
1 16-ounce can nonfat refried beans, preferably "spicy"
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1 15-ounce can black beans, rinsed
-
4 scallions, sliced
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1/2 cup prepared salsa
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1/2 teaspoon ground cumin
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1/2 teaspoon chili powder
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1/4 cup pickled jalapeno slices , chopped
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1 cup shredded Monterey Jack, or Cheddar cheese
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1/2 cup reduced-fat sour cream
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1 1/2 cups chopped romaine lettuce
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1 medium tomato, chopped
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1 medium avocado, chopped
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1/4 cup canned sliced black olives, (optional)
Directions
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).
Tip:
MAKE AHEAD TIP: Prepare through Step 1, cover and refrigerate for up to 1 day. To serve, continue with Steps 2 & 3.
Nutrition information
Calories 146, Total Fat 7 g, Saturated Fat 3 g, Monounsaturated Fat 3 g, Cholesterol 12 mg, Sodium 288 mg, Carbohydrate 15 g, Fiber 5 g, Protein 7 g, Potassium 164 mg. Daily Values: Vitamin A 15%, Vitamin C 15%. Exchanges: Starch 1,Lean Meat 1,Fat 1.
Percent Daily Values are based on a 2,000 calorie diet
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