Recipe Week #  4
LAYERED BEAN DIP

Try this fiber-rich version of a classic party fare at your next gathering. Layered Bean Dip was inspired by a recipe featured in Eating Well magazine, and is sure to please the crowd.

• 1 – 16 ounce can of fat-free refried beans

• 1 ½ cups black beans (1 – 15 ounce can, rinsed)

• ½ cup sliced scallions (about 4)

• ½ cup salsa

• ¼ cup chopped pickled jalapeno slices (available in Mexican section of supermarket)

• 1 cup grated cheddar cheese

• ½ cup fat – free yogurt

• 1 ½ cups chopped lettuce

• 1 tomato, chopped

• 1 avocado, cut into bite-sized pieces

• 1 tablespoon lemon juice

• ¼ cup chopped black olives

In a medium bowl, stir together the refried beans, black beans, salsa, scallions, and pickled jalapeno slices. Taste the mixture, and if necessary, season lightly with cumin and chili powder to give it some kick. Spoon the mixture into a shallow micro-wave safe dish. Sprinkle with the cheddar cheese.
Microwave on high until the cheese is melted and the beans are hot, about 3 – 5 minutes. Soak the avocado pieces in lemon juice to prevent from turning brown.

Spread the yogurt evenly over the top of the bean mixture, then the lettuce, tomato and avocado, and olives. Serve with tortilla chips. Makes 12 servings.

Nutritional analysis per serving: 132 calories, 7 grams protein, 14 grams carbohydrates, 6 grams fat, (0 grams trans fat), 364 mg. sodium, 5 grams fiber.

Cheryl Wixson’s Kitchen is a non-profit organization dedicated to teaching people the joys and benefits of healthy eating and cooking utilizing regional products while supporting a sustainable environment.  For more recipes, visit our website at: www.cherylwixsonskitchen.org

Lose and Win is sponsored by Healthy Hancock, a coalition of organizations working together to improve the health of residents in Hancock County.