I will be making this Sunday [Busy Crab Update: We will not be making this — I never got out to the market; we opted for chili instead. Check it out here!]. According the nutritional info provided, looks like 4 PointsPlusTM . How can you go wrong? [Um, don’t eat the whole enchilada…so to speak.] I imagine you can also save points by using non-fat plain greek yogurt (you know this is my favorite).
Obviously, the nutritional information doesn’t include your dipping “implements.” I’m going to try celery and endive leaves, but may have to get special dispensation for a handful of tortilla chips!
Want more Super Bowl ideas? Go here.
From EatingWell: January/February 2007Plenty of black beans, salsa and chopped fresh vegetables mean a healthy amount of dietary fiber in this Tex-Mex layered dip. We use 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: 20 minutes | Total Time: 20 minutes
- 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)
- 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.
- Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
- 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
1/2 Carbohydrate Serving
Exchanges: 1 starch, 1 very lean meat, 1 fat
Tips & Notes
- Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 1 day. To serve, continue with Steps 2 & 3.