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January 12, 2010

The Wife of a Dairyman ~ Healthier Southwestern Layered Bean Dip for tight ends

I love football season. Actually, I'm not sure which I love more ~ watching football or eating the snacks (probably the latter).  Since it's the first week of playoffs , I thought this recipe might come in handy.  In this recipe, I used reduced fat cheese instead, which reduced the fat and calorie count further than listed below.

Photo by Eating Well

Southwestern Layer Bean Dip


• 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 (I used reduced fat)

• 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


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.


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).

1/2 Carbohydrate Serving

Exchanges: 1 starch, 1 very lean meat, 1 fat Pin It
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