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Layered Taco & Bean Dip

Black beans, salsa and chopped fresh vegetables give this a healthy dose of dietary fiber.  Using fat free sour cream but with full-fat cheese make the dip lighter but you don’t compromise the great taste. Be sure to have lots of whole grain tortilla chips on hand when you serve it.

Makes 12 servings, about 1/2 cup each
 Prep Time: 20 minutes
 Total Time: 20 minutes
 Ease of Preparation: Easy

  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 cup shredded Monterey Jack or Cheddar cheese
  1/2 cup fat free 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 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).

Nutritional Notes: 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. 

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

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