Southwestern Layered Bean Dip

Makes: 12 servings, about ½ 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 ← (scallions are green onions) ½ cup prepared salsa

½ teaspoon ground cumin

½ teaspoon chili powder

¼ cup pickled jalapeño slices,

chopped 1 cup shredded Monterey Jack, or Cheddar cheese

½ cup reduced-fat sour cream

1 ½ cups chopped romaine lettuce

1 medium tomato, chopped

1 medium avocado, chopped

¼ cup canned sliced black olives, (optional)

3 scoops/packets of Pinnaclife Prebiotic Fiber


1. Combine refried beans, black beans, scallions, salsa, cumin, chili powder, Prebiotic fiber 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 & 3. 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.

Source: EatingWell: January/February 2007 (Hy-Vee Dietitians)

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