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.

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Servings: 12 servings, about 1/2 cup each

 

Preparation time: 20 minutes
Total time: 20 minutes

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)

Preparations:

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).

Nutrition:

Per serving:

Calories: 146

Carbohydrates: 15g

Fat: 7g

Saturated Fat: 3g

Monounsaturated Fat: 3g

Protein: 7g

Cholesterol: 12mg

Dietary Fiber: 5g

Sodium: 289mg