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Layered Bean Dip

Layered Bean Dip

Organic refried beans often have half the sodium of conventional beans but can have a drier texture. We added a little lime juice to smooth out the beans and enhance the flavor. Serve with store-bought baked tortilla chips or Baked Whole-Wheat Tortilla Chips.

Oxmoor House AUGUST 2011

  • Yield: 12 servings (serving size: 1/2 cup)

Ingredients

  • 2 teaspoons fresh lime juice
  • 1/2 teaspoon ground cumin
  • 1 (16-ounce) can organic refried beans
  • Cooking spray
  • 1 cup organic bottled salsa
  • 2/3 cup frozen whole-kernel corn, thawed
  • 1/4 cup chopped green onions
  • 2 tablespoons chopped black olives
  • 3/4 cup (3 ounces) preshredded reduced-fat 4-cheese Mexican blend cheese
  • 3/4 cup light sour cream
  • 2 tablespoons chopped fresh cilantro

Preparation

1. Preheat oven to 350°.

2. Combine first 3 ingredients in a medium bowl. Spread bean mixture evenly into an 11 x 7–inch glass or ceramic baking dish coated with cooking spray. Spread salsa evenly over beans.

3. Combine corn, green onions, and olives; spoon corn mixture evenly over salsa. Sprinkle cheese over corn mixture.

4. Bake, uncovered, at 350° for 20 minutes or until bubbly. Let stand 10 minutes. Top with sour cream; sprinkle with cilantro.

 

Young Chefs can:

Help spread salsa over beans

Sprinkle cheese over corn mixture

 

Older Chefs can:

Spread bean mixture in baking dish

Stir together corn, green onions, and olives

Nutritional Information

Amount per serving
  • Calories: 102
  • Calories from fat: 0.0%
  • Fat: 4.1g
  • Saturated fat: 1.5g
  • Monounsaturated fat: 0.5g
  • Polyunsaturated fat: 0.1g
  • Protein: 5.2g
  • Carbohydrate: 12g
  • Fiber: 2.1g
  • Cholesterol: 10mg
  • Iron: 0.7mg
  • Sodium: 325mg
  • Calcium: 78mg
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Layered Bean Dip recipe

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