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Dec 22, 2009, 12:18am

Barbo's Diet Kitchen Main Page :: Online Cookbook :: Appetizers and Snacks :: Southwestern Layered Bean Dip

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Topic: Southwestern Layered Bean Dip (Read 116 times)

tami
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Southwestern Layered Bean Dip
« Thread Started on Jan 31, 2007, 6:09pm »

SOUTHWESTERN LAYERED BEAN

From: EATINGWELL

Our take on this classic party dip is made with lower-fat sour cream, plenty of fiber-rich beans and vegetables—and it's still just as delicious. Scoop it up with tortilla chips.

Makes 12 servings, about 1/2 cup each

ACTIVE TIME: 20 minutes

TOTAL TIME: 20 minutes

EASE OF PREPARATION: Easy

1 16-ounce can fat-free 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 jalapeno 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)

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).

NUTRITION INFORMATION: Per serving: 146 calories; 7 g fat (3 g sat, 3 g mono); 12 mg cholesterol; 15 g carbohydrate; 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

MAKE AHEAD TIP: Prepare through Step 1, cover and refrigerate for up to 1 day. To serve, continue with Steps 2 & 3.

« Last Edit: Aug 16, 2008, 7:44am by carol »

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