Southwestern Layered Bean Dip
I have made this recipe many times, and it is always a crowd pleaser! I got it off of EatingWell.com quite some time ago. All the ingredients and instructions are below, but here is also the link from the EatingWell.com website: Bean Dip Recipe. Enjoy!
Makes: 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 | Gluten free |
- 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)
- 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.
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