Tasty Three Layer Dip In A Snap
18 January 29, 2013
Do you ever get stuck with having to make something and not wanting to drive to the store?
I have a pal I call the “bottom of the fridge” chef. She manages to make something wonderful with food laying around her house. I envy her creative streak.
I was stuck without the ingredients for the post I was going to do today, so I started looking around my kitchen. Voila! I had ingredients for a three layer dip. It helps to have a pantry that has healthy food already stocked in it so you don’t have to go anywhere.
I believe that these dips usually have five layers, but who needs five if three tastes really good?
To make it healthier than the usual, I used much less cheese and dropped the sour cream entirely. I found it was flavorful without any sour cream, though purists will have an issue with this choice.
I always have a few cans of beans laying around. Avocadoes were only $1 so I had an extra one, and I had some leftover fresh tomatoes that needed to be eaten.
Because I was feeling super lazy, I used my microwave to heat it up. The whole thing took around 10 minutes and I believe it was gone in five. ahh well.
Use this dip as a topping for rice or use chips, veggies, or pita wedges to scoop it up.
Have you tried to make layered bean dip? How do you keep it healthy?
Three Layer Bean Dip Recipe
(makes 10, ½ cup servings)
1 15-ounce can kidney beans
1 15-ounce can black beans
½ cup prepared salsa
1 teaspoon chile powder
1 teaspoon ground cumin
2 ounces grated cheddar cheese
1 ripe avocado, chopped
1 fresh tomato, chopped
Drain and rinse beans. Mash them in a large bowl with a potato masher. Mix in salsa, chile powder, and ground cumin. Spread into a 11x7.5 inch casserole or a similar container, sprinkle on cheese, and heat in the microwave for 3-5 minutes.
After the bean dip is hot, add the avocado and tomato. Enjoy with chips, veggie sticks, or pita bread.
For ½ cup = 165 calories, 5.0 g fat, 1.6 g saturated fat, 22.2 g carbohydrates, 4.7 g sugar, 8.5 g protein, 6.5 g fiber, 220 mg sodium, 4 PointsPlus
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