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Layered Spicy Black Bean and Cheddar Dip

This hearty layered bean dip is always a big hit at parties, but is also high in fiber and low in fat.

Health DECEMBER 2011

  • Yield: Make 8 servings (1 serving: 1/2 cup dip and 5 chips)
  • Prep time: 20 Minutes
  • Total: 20 Minutes

Ingredients

  • 1 medium avocado, pitted (about 1 cup mashed)
  • 1 tablespoon fresh lime juice
  • 1 teaspoon lime zest
  • 1/4 teaspoon salt, divided
  • 1/4 teaspoon pepper, divided
  • 1 (15-ounce) can low-sodium black beans, rinsed and drained
  • 1 teaspoon Tabasco
  • 1/3 cup chopped red onion, divided
  • 1 cup jarred salsa
  • 1 cup reduced-fat sour cream
  • 1/4 cup chopped tomato
  • 1/4 cup chopped scallions
  • Large bag of tortilla chips for serving (such as Food Should Taste Good)

Preparation

1. Mash avocado, lime juice, lime zest, and half of the salt and pepper in a bowl; set aside.

2. Mash beans, Tabasco, and remaining salt and pepper in another bowl.

3. Place black bean mixture on the bottom of a 4-cup crock or glass bowl. Layer avocado mash on top of beans, then sprinkle with 1/4 cup of the red onion. Top with salsa, then with sour cream. Top with chopped tomato, scallions, and remaining red onion.

4. Serve dip with tortilla chips.

Nutritional Information

Amount per serving
  • Calories: 199
  • Fat: 9.6g
  • Cholesterol: 12mg
  • Protein: 6g
  • Carbohydrate: 23g
  • Sugars: 2g
  • Fiber: 6g
  • Sodium: 345mg
  • Saturated fat: 2.9g
  • Monounsaturated fat: 4.9g
  • Polyunsaturated fat: 1.1g
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