Football Friendly Layered Bean Dip

SOUTHWEST LAYERED BEAN DIP

Sometimes there's nothing better than lounging around on a Sunday watching your favorite football team win, or your least favorite team lose! Games usually call for some good company along with some tasty snacks and beverages, however this isn't so fun if you are trying to watch your waistline. No need to panic! There are ways you can offer healthy recipes without anyone even noticing, which will not only meet their taste buds but also your personal nutritional needs.

INGREDIENTS

12 servings, about 1/2 cup each

Active Time: 20 minutes

Total Time: 20 minutes

• 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)

• PREPARATION

  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 (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.

  NUTRITION

  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
  Source: www.eatingwell.com