Southwestern Layered Bean Dip - 15g Carbs, 5g Fiber
From: Eating Well January/February 2007
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.
Nutrition Profile - Diabetes appropriate | Low calorie | Low carbohydrate
| Low cholesterol | Low sodium | Healthy weight | High fiber
Servings: 12
Serving Size: about 1/2 cup each
Active Time: 20 minutes
Total Time: 20 minutes
1 16oz can nonfat refried beans, preferably "spicy"
1 15oz can black beans, rinsed
4 scallions, sliced
1/2 cup prepared salsa
1/2 tsp ground cumin
1/2 tsp chili powder
1/4 cup pickled jalapeno slices, chopped
1 cup shredded Monterrey 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).
Make Ahead Tip:
Prepare through Step 1, cover and refrigerate for up to 1 day.
To serve, continue with Steps 2 & 3.
Servings: 12
Serving Size: about 1/2 cup each
Nutrition per Serving:
146 Calories, 7g Fat, 3g Sat, 3g Mono, 12mg Cholesterol, 7g Protein,
15g Carbs, 5g Fiber, 288mg Sodium, 164mg 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
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