Wellness Wednesday: Southwestern Layered Bean Dip

Updated 7 months ago

Hannaford dietician Mary Lavanway talks about healthy ideas for tailgating.

Southwestern Layered Bean Dip:

12 servings, about ½ cup each. Active time : 20 minutes. Total time: 20 minutes.

Ingredients:

1 16-ounce can nonfat refried beans, preferably “spicy”
1 15-ounce can black beans, rinsed
4 scallions, sliced
½ cup prepared salsa
½ tsp McCormick ground cumin
½ tsp McCormick chili powder
¼ cup pickled jalapeno slices, chopped
1 cup Cabot shredded Monterey Jack or Light(50% reduced fat) Cheddar Cheese
½ cup Dannon nonfat plain Greek Yogurt
1 ½ cups Fresh Express chopped romaine lettuce
1 medium tomato, chopped
1 medium avocado, chopped
¼ cup canned sliced black olives (optional)

 

Preparation:
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 yogurt evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).

Nutrition:
per serving: 146 Calories; 5 g Fat; 15 g Carbohydrates; 8 g Protein; 5 g Fiber;288mg sodium;164 mg Potassium (nutrient profile will vary depending on the ingredients used; I.e full fat cheese vs low fat).
Tips
- Make ahead Tip: Prepare through step 1, cover and refrigerate for up to 1 day. To serve, continue with steps 2 & 3.

Adapted from, Eating Well January/February 2007


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