Southwestern Layered Bean Dip

Recipe courtesy of Eating Well Magazine

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

Ingredients

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 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)

Directions

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). Makes 12 servings, about 1/2 cup each.

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% daily value).