Layered Bean Dip – Low Calorie Snack

Low Calorie Snack for the Superbowl

or anytime your looking for a tasty healthy snack.
There are plenty of black beans that are high in fiber – great for losing weight or maintaining your weight, and fresh salsa, chopped fresh vegetables mean a healthy amount of vitamins and minerals.

The recipe includes reduced-fat sour cream along with full-fat (and full-flavored) cheese to make the dip lighter without compromising great taste. Be sure to have lots of baked tortilla chips on hand when you serve it.

12 servings, about 1/2 cup each

Active Time: 

Total Time: 

 

 

INGREDIENTS:

  • 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)

DIRECTIONS:

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).


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).

Try These Low Calorie Chips:

Here are some more Low Calorie Appetizers Recipes.

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