Healthier Southwestern Layered Bean Dip for Tight Ends

This guest article is by Nancy Grossi, author of the award-winning blog The Wife of a Dairyman. Nancy started her blog at the beginning of 2010, and offers a look into life on one of Marin's many dairy farms. One of her loves is cooking, and here's a recipe for a healthy Southwestern layered bean dip—perfect for Superbowl Sunday. (Another great game-day recipe is her easy pulled pork, linked below.)

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 Superbowl Sunday, 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.

Southwestern Layered Bean Dip

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 (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

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 and 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).

1/2 carbohydrate serving

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