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)