Ocnutrition’s Blog


Southwestern Layered Bean Dip*
September 28, 2010, 10:35 pm
Filed under: Recipes

A Tex-Mex dip full of fiber and healthy fats

Ingredients:
16-ounce can nonfat refried beans
15-ounce can black beans, rinsed
4 scallions, sliced
1/2 cup salsa
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 cup pickled jalapeño slices, chopped
1 cup reduced-fat shredded Monterey Jack, Cheddar or Mexican Blend
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

Preparation 20 minutes:
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.
Makes 12 servings: ½ cup per serving

*This recipe was adapted from the EatingWell website www.eatingwell.com


1 Comment so far
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making it right now!

Comment by More Waves




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