Southwestern Bean Dip-Gundersen Lutheran 500 Club Dietitians
Southwestern Layered Bean Dip
Makes 12 servings
Getting started Equipment you will need: colander, medium bowl, cutting board/knife, 2-quart microwave-safe dish, spoon (2) Do right away when you get home: Action step 1
1 (15 oz) can black beans
1 (16 oz) can non-fat refried beans
1/2 cup salsa
1/2 tsp. ground cumin
1/2 tsp. chili powder
1/4 cup pickled jalapeño slices
1 cup shredded Monterey Jack or cheddar cheese
1 1/2 cups romaine lettuce
1 medium tomato
1 medium avocado
1/2 cup reduced-fat sour cream
1. Drain and rinse black beans. Slice scallions into thin pieces. Chop jalapeno slices. Combine all ingredients except for cheese in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese. Microwave on high until the cheese is melted and the beans are hot, about 3 to 5 minutes.
2. Chop lettuce, tomato, and avocado. Spread sour cream evenly over the hot bean mixture. Top with lettuce, tomato, and avocado.
Suggested Side Items: Grilled Chicken with Cilantro, Avocado, and Corn Salad (May 7th recipe)
Tips: This dip goes well with Tostitos ® Whole Grain Baked Scoops or Tostitos ® Baked Scoops with a Hint of Lime tortilla chips. Use spicy refried beans for a fiery flavor.
Shopping list: 1 (16 oz) can non-fat refried beans 1 (15 oz) can black beans Pickled jalapeno slices Reduced-fat sour cream 1 medium avocado 4 scallions Shredded Monterey Jack or cheddar cheese 1 medium tomato 1 bag chopped romaine lettuce
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